AB's 2007 log

[blut wump]

Don't neglect the hamstring stretches.

This pretty much sucks, AB. I know how demotivating it can be to have an injury eating at your vitality. Still, there's almost always a light at the end of the injury tunnel. I just hope that you don't have to endure another year-long wait to get back to full training.

Get well soon.

How's the ankle?

 

[anotherbutters]

Don't neglect the hamstring stretches.

This pretty much sucks, AB. I know how demotivating it can be to have an injury eating at your vitality. Still, there's almost always a light at the end of the injury tunnel. I just hope that you don't have to endure another year-long wait to get back to full training.

Get well soon.

How's the ankle?

Oh yes, stretches

I'm toying with a physio visit, but I know all they're going to say is weak abs, so I figured I'd just hit them myself. I have neglected them, I know.

The ankle's much better thanks. The swelling's finally gone down and it still hurts at the limits of flexibility, but it's definitely better and not worth worrying too much about now.

 

[blut wump]

Have you considered variations of squats that require you to maintain a more-upright back?

Some that come to mind are: the obvious front squats; Zercher squats; overhead squats; maybe also hack squats (behind the legs deadlift).

Maybe some light good mornings would also set your back moving in the right direction.

 

[anotherbutters]

I could probably back squat right now to be honest, but the heavier I went, the more likely I'd feel it later. If I kept my back perfectly in line, it'd probably be ok, but as soon as a little twist or correction came in, I'd aggravate it. I could try other types of squat, but I think whatever I do, I'd have to stay away from going heavy. Hopefully today's leg press hasn't harmed it.

 

[TomoUK]

I could probably back squat right now to be honest, but the heavier I went, the more likely I'd feel it later. If I kept my back perfectly in line, it'd probably be ok, but as soon as a little twist or correction came in, I'd aggravate it. I could try other types of squat, but I think whatever I do, I'd have to stay away from going heavy. Hopefully today's leg press hasn't harmed it.

why not have a go at overhead squats - if you havent done them seriously before or for a while you wont be able to go heavy anyway. They def ll help strengthen any weak links in the chain!

 

[anotherbutters]

Yeah, they require a lot of balancing though and it's little corrections like that that I need to stay away from for a while. I can feel the pain as soon as I compresses my left hand side a little. I'm guessing it's something pressing against a nerve.

My back feels a lot better today, compared with the weekend.

 

[anotherbutters]

Today: cardio

30 mins interval training at level 13 on the stationary bike (I used to use levels 14 - 16).

I'm up to 189lbs and my girlfriend lovingly called me her "little Buddha" yesterday, so I figured it was time to trim down a little.

 

[anotherbutters]

Another damage-limitation workout whilst my back heals.

Today's workout:

bench: 70kg x 5 x 5
rows: 60kg x 5 x 5
abs: BW x 15, 6kg x 15/15/10
45' leg press: 5 plates each side for 5 x 5

The leg press is a joke compared with squatting. It's essentially a quad isolation exercise with no stretch-reflex at the 'bottom'. Placing my feet wide seemed to recruit other muscles, but it's still very quad heavy.

Oh yes, I did some hammie stretching last night and this morning. I just need to get into a routine.

 

[TomoUK]

Another damage-limitation workout whilst my back heals.

Today's workout:

bench: 70kg x 5 x 5
rows: 60kg x 5 x 5
abs: BW x 15, 6kg x 15/15/10
45' leg press: 5 plates each side for 5 x 5

The leg press is a joke compared with squatting. It's essentially a quad isolation exercise with no stretch-reflex at the 'bottom'. Placing my feet wide seemed to recruit other muscles, but it's still very quad heavy.

Oh yes, I did some hammie stretching last night and this morning. I just need to get into a routine.

one more suggestion - what about full 1 leg squats, they are very hard, no strain on the back and worked for me in reducing strength loses when unable to back squat.

 

[anotherbutters]

Thanks for the suggestion, but again, it involves using my core to stabilise me, which is what I need to avoid doing for a while. Any twisting around the core hurts on one side.

That said, my back/side has gotten a lot better very quickly this week. I guess it's a combination of things, but no squatting/deadlifting, doing ab work and starting some hammie stretching seems to be working a treat.