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

[anotherbutters]

Thanks AI. If they're vacuums, then they're more like an old 60's Hoover than a modern day Dyson I'll look into his books.

As a test of my rehab progress, I tried high kicking my right leg straight out in front of me yesterday morning, straight out of bed. There was still some pain in the hamstring, but I tried again 15 mins later and it was fine. There was no pain at all in it for the rest of the day. That's progress!

Even better is that I tried high kicking my leg this morning and it was ok, straight out of bed. That's awesome! Today might be my first totally pain free day since last May (it wasn't that bad during my SF run last year, but it was there). I want 7 days like this, then I start squatting.

 

[nelmsjer]

That sounds great, man! I'm going to have to start stretching in my office or something. I felt so good after walking around for miles and miles on vacation, and now I'm getting stiff again. I don't want to get hurt and have to deal with all the unfortunate crap you've put up with. You're doing a great job being consistent. Good luck on getting back to squatting soon.

 

[anotherbutters]

HST Week 1, Wednesday: 8's

Bodyweight: just under 80kg

All weights in kg:

1. Supported rows: (warmup: 30x8), 42x8, 42x8, 42x8 (up 2kg)
2. Bench: (40x8), 52x8, 52x8, 52x8 (up 2kg)
3. 60' Incline Bench: (30x8), 38x8, 38x8, 38x8 (up 2kg)

I nearly failed the last rep on rows, after managing 48 x 4 x 8 reps just two weeks ago Bench was piston-like, albeit hard. Incline bench was hard. I probably should have gone lighter on these if I'm going to string this out for 4 weeks, although I thought these were going to be light!

I did a crazy few minutes on the rower for a warmup and I stormed through this workout in record time. I guess I'm just happy to be nearly at 100%. I even did some cardio on the rower last night because I felt so good. And I didn't have any of the pinched nerve type pain in my back, when getting up from benching today.

The only pain I do still have is when I stick my right leg out straight whilst being sat down, then put my chin on my chest. There's a nerve somewhere that's being pressed on, sending a mild, but sharp pain down my hamstring. Still, I just tried it again and it's better than yesterday. Almost fixed. That's my last way of finding pain relating to this injury.

I have the kind of mobility now that I've not had in a long time. I feel like an athlete, lol.

 

[Jim Ouini]

I'm glad you're feeling better - my back hurt for the past couple weeks and it was depressing.

Also, I suggest you no longer stick your right leg out straight sitting down, then putting your chin on your chest

 

[Anthrax Invasion]

HST Week 1, Wednesday: 8's

Bodyweight: just under 80kg

All weights in kg:

1. Supported rows: (warmup: 30x8), 42x8, 42x8, 42x8 (up 2kg)
2. Bench: (40x8), 52x8, 52x8, 52x8 (up 2kg)
3. 60' Incline Bench: (30x8), 38x8, 38x8, 38x8 (up 2kg)

I nearly failed the last rep on rows, after managing 48 x 4 x 8 reps just two weeks ago Bench was piston-like, albeit hard. Incline bench was hard. I probably should have gone lighter on these if I'm going to string this out for 4 weeks, although I thought these were going to be light!

I did a crazy few minutes on the rower for a warmup and I stormed through this workout in record time. I guess I'm just happy to be nearly at 100%. I even did some cardio on the rower last night because I felt so good. And I didn't have any of the pinched nerve type pain in my back, when getting up from benching today.

The only pain I do still have is when I stick my right leg out straight whilst being sat down, then put my chin on my chest. There's a nerve somewhere that's being pressed on, sending a mild, but sharp pain down my hamstring. Still, I just tried it again and it's better than yesterday. Almost fixed. That's my last way of finding pain relating to this injury.

I have the kind of mobility now that I've not had in a long time. I feel like an athlete, lol.

Gotta run to work, but I have a technique to help that nerve pain when you straighten your leg and touch chin to chest - I may have explained it before, not sure. It's called "flossing the nerve". I'll describe it tonight.

 

[anotherbutters]

It's getting better by the day already. The physio recommended the lying glute stretch (which is confusingly referred to as the piriformis stretch here) and another stretch that I can't find a pic of. The other stretch is lying with the left leg flat on the ground and the right foot on the left knee, then pull the right knee over to the left, which seems to stretch the glute in a different way.

Come to think of it, I haven't stretched my hamstrings for about 2-3 weeks!

FWIW, she said to stretch gently to avoid the muscle tensing up and resisting the stretch.

But do go on. You might get me into flossing more than my dentist ever could.

 

[Anthrax Invasion]

It's getting better by the day already. The physio recommended the lying glute stretch (which is confusingly referred to as the piriformis stretch here) and another stretch that I can't find a pic of. The other stretch is lying with the left leg flat on the ground and the right foot on the left knee, then pull the right knee over to the left, which seems to stretch the glute in a different way.

Come to think of it, I haven't stretched my hamstrings for about 2-3 weeks!

FWIW, she said to stretch gently to avoid the muscle tensing up and resisting the stretch.

But do go on. You might get me into flossing more than my dentist ever could.

Flossing the nerve is simple. The symptomatic leg is extended while seated over the edge of a desk/table (legs swinging free), and the head tilted back. Do this slowly. Now slowly, and in unison, lower the chin to the chest and let the leg come down. Do this a couple times at intervals through the day. It may be painful at first, and that's okay. As long as it's not excruciating. If you don't notice and subsiding of pain in a week, stop doing it. It's a sketchy premise that works for some, kills others. Try it out. Don't die on us.

 

[anotherbutters]

Damn, and I thought I was going to be able to use up all this dental floss I've bought over the years.

I tried it and it's quite simple and painless. I noticed an immediate effect afterwards in that I could kick my leg up high whilst standing with absolutely zero hint of nerve pain, as though I had great flexibility. To be honest, I forgot to do a 'before' test immediately before, but 30 mins earlier (straight out of bed), there was still some pain. I'll give this a go throughout the day and let you know how it goes. BTW, I tested my left leg by sitting with leg cocked and chin on chest and I can feel the nerve very faintly - no pain, just a slight tingle, which I would consider normal.

Thanks!

 

[Anthrax Invasion]

Good stuff, glad to have helped.

 

[anotherbutters]

I've been completely dead to the world these past 2 days. It started as an innocent runny nose on Thursday afternoon and turned into an 'oh my god, I want to die' situation by Friday. I took yesterday off work and still felt very rough this morning, having had two sleepless nights. Luckily, my recovery seems to be coming as fast my decline, so I now feel ok, 48 hours after it started.

The really good news is that even at death's door, I tested my chin-to-chest seated leg raise and felt virtually no pain at all yesterday. I tried it again today and it's the same - I'm cured! I was also able to kick my leg up high, straight out of bed (which nearly killed me, because I was still feeling rough at the time), and had no pain there either.

So... no pain at all. Anywhere! I'm still suspicious of my back, even though I haven't been able to trigger any pain in it for a few days. More core work will fix that, so I think I'll get in a full week of core work next week and try squatting on Friday. Woo hoo!