Repair and prepare - my journal on the road back to 5x5

[blut wump]

It is a bit poor if he didn't prescribe core exercises. Mine was trying to persuade me to take up dance at one stage and was very pleased when I took up a fitball class since he reckoned that it would force me to use those inner muscles that are hard to utilize consciously. It's sad that we can allow things like this to happen to ourselves just through years of neglect.

 

[Jim Ouini]

*Pictures a 270+ lb BW Dancing with the Stars*

 

[anotherbutters]

I too am surprised your chiro didn't say something about a weak TVA, since from what I've read it's pretty common in most people that their RA and obliques overpower their stabilizers, pulling 'double duty' so to speak, leading to some improper movement patterns and back pain.

Aha, so now I know what TVA stands for . Yeah, I asked her (the physio) about that and she said it was quite common. She also said it's harder for men to isolate the TVA for some reason. The chiro ought to be a bit red-faced when I see him next. I'll be carrying a cattle-prod.

Although this is the first time I've heard that bird dogs and planks are too advanced at this stage, good info.

Looking at my muscles contract on an ultra-sound scope was incredibly useful because I could see exactly what happens and how easy it is for the RA and obliques to dominate (in my case anyway). Isolating the TVA requires a very gentle contraction (or maybe that's just because of my imbalance), hence the gentler exercises.

Every lifter should have an ultra-sound scope

 

[anotherbutters]

HST Week 3, Friday: 10's

Bodyweight: 80.5kg

Progress so far:

1. Bench
W1...D1: 40kg (x15, x15, x10) - easy
.......D2: 42kg (x15, x15, x10)
.......D3: 44kg (x15, x15, x10) - left wrist pain, left shoulder ok
W2...D1: 46kg (x12, x12, x12) - left shoulder ok
.......D2: 48kg (x12, x12, x12) - ok, easy
.......D3: 51kg (x12, x12, x12) - bumped weight from 50kg, struggled on last rep, perfect
W3...D1: 53kg (x10, x10, x10) - hard. probably shouldn't have bumped the weight on Friday
.......D2: 54kg (x10, x10, x10) - hard
..Today: 56kg x 9; 55kg x10, x10 - v hard

2. Supported rows
W1...D1: 30kg (x15, x15, x10) - unsupported, back ok
.......D2: 32kg (x15, x15, x10) - supported from now on
.......D3: 34kg (x15, x15, x10)
W2...D1: 36kg (x12, x12, x12) - knackering
.......D2: 38kg (x12, x12, x12) - wow, hard!
.......D3: 40kg (x12, x12, x12) - breathless on last rep, perfect
W3...D1: 42kg (x10, x10, x10) - very hard. going to struggle increasing these
.......D2: 43kg (x10, x10, x10) - just hard
..Today: 44kg (x10, x10, x10) - v hard

3. 60' Incline press
W1...D1: 26kg (x15 x14, .....) - military press, stopped because of back
.......D2: 28kg (x15 x15, x10) - incline press from now on, slight pain in L shoulder
.......D3: 30kg (x15 x15, x10) - L shoulder hurting, but not badly
W2...D1: 32kg (x12 x12, x12) - a little too easy, but L shoulder not perfect
.......D2: 34kg (x12 x12, x12) - L shoulder ok until last set, then ok after 4th rep
.......D3: 36kg (x12 x12, x10) - perfect, couldn't quite finish, L shoulder ok
W3...D1: 37kg (x10 x10, x10) - smaller increase than planned. felt ok. L shoulder ok
.......D2: 39kg (x10 x10, x10) - ok
..Today: 41kg (x10, x9, x10) - v hard


Comments

Still plodding on with cutting and HST. I need to go from ~20% BF to ripped for my next physio visit in 2 weeks time

I'll be doing the physio exercises every night, but I won't bother you with the details!

 

[Jim Ouini]

Every lifter should have an ultra-sound scope

If I go see yours I'll make sure I'm wearing my thong that day.

I need to go from ~20% BF to ripped for my next physio visit in 2 weeks time

Some things are universal I guess

 

[anotherbutters]

If I go see yours I'll make sure I'm wearing my thong that day.

And I thought I was being forward.

 

[Introspective]

Still plodding on with cutting and HST. I need to go from ~20% BF to ripped for my next physio visit in 2 weeks time !

Is that because u wanna look ripped for yourself, or is it because your physio is good looking ?
Good to see your still keeping at the lifting, i think i might have a lil run at hst after my run of 5x5, all being well. How long before your going 2 try another run at 5x5 ?

 

[anotherbutters]

I was kidding about getting ripped because of the physio girl. I'm not that interested in getting down to having abs yet. I'm just cutting to get rid of the belly, ready for when I can start training properly and bulking again.

I'm guessing that 4-8 weeks of core rehab will get me to a position where I can start squatting again. Then a few weeks of building up the squat weight. It seems like a lifetime, but I don't mind, since I'm moving in the right direction now. I've stood still for far too long, but I've got many years of lifting ahead of me.

Question is, do I have enough time to get my 3 plate squat goal by the end of the year? My old 5RM was just over 2 plates.

 

[blut wump]

I'd have to consider that it's still comfortably achievable.

 

[anotherbutters]

Wow! I'm pain free!!! Fricken A!

There was some pain first thing this morning, but it's always been worse in the mornings. Now, late morning, I can only feel pain if I touch my toes. I couldn't even get within 12" of touching my toes yesterday. Walking is completely pain free now, even if I raise my leg straight out in front of me.

I've only been doing the physio's exercises for two nights! This is absolutely unbelievable! I feel, well... normal.