Taking a month off...

[spatts]

Which means I did ME Squat tonight

I still really suck at this.

Actually my doc encouraged me to keep training, just to lower the intensity and increase the volume for a few weeks while we try to break up the scar tissue in my QLs. He still wants me to take a month off bench, though. I love doctors that understand athletes.



Warm Up: Band GMs



Low Box Squat PR: 271

Went up pretty easy, but I just took the PR and walked. I think the positive effects of hip therapy, the resulting mental confidence, the orthotics, etc...are finally starting to spill over in to my training.



Snatch Grip SLDL's: 95 x 5 x 5

These really tug on my QL's, so I kept it light and went for the stretch.



45 Degree Hypers: 45 lbs x 3 x 10

PlyoToss Abs on the GHR: 10 lbs x 3 x 10

Side Bends: 30 lbs x 3 x 10


I did these to kind of cool down and stretch out:

Swing Throughs: 20 lbs x 20

Reverse Hypers on Swiss Ball: BW x 20

Stretching

 

[bignate73]

how are you guys breaking up scar tissue on the QL's? strong massage? have you tried trigger point therapy?

 

[Liftbig]

good work on the PR lady

 

[spatts]

I am alternating therapy with a chiro and a massage therapist. Between estim, ART, the proadjuster, hot/cold therapy, etc....we are loosening it up a little more every day. It was just yesterday that he was able to depress the muscle. It was always hard as a rock and almost rippled to the touch. You can actually press on it now.

The stretch is still incredible though...only about a 1-2" ROM in an isolated stretch, and I usually have to be helped out of the stretch and back to an upright position.

Baby steps.

 

[Mike_Rojas]

spattsters always makes PR's, even when she's taking a month off

 

[longarms]

Spattsters maka PR outsa everything.

that's why she sooooo stronger dan me.

dang spattster


come back strong, gal!

 

[pwr_machine]

Great job girl!

You are...nevermind...you know.

 

[Zander1983]

Snatch-grip SLDs... I like

 

[Warpath]

QL? Quadratus lumborum muscles?

 

[slobberknocker]

Damn, you're tough.

 

[b fold the truth]

Good job...VERY good job!!!!

B True

 

[spatts]

Warpath, yes....quadratus lumborum.

 

[JJFigure]

So what do you think about the ART? I swear, it hurts like hell when they're working on the muscle tissue, but it's SO worth it.

 

[spatts]

I feel like it's really hard to do that on a muscle that's as deep as the QL, but it does feel more mobile afterwards.

 

[Liftbig]

Translation: "Quadratus lumborum" means "the rectangular muscle of the loins."

haha, loins is a funny word.

 

[spatts]

Goober....

I wouldn't really call it "loins" but, you know. It goes from your hip joint (in the back) to your bottom rib. Every time I twist and take a deep breath it starts spazing on me.

 

[from zero]

Very nice work.

 

[slobberknocker]

Huh-huh, you said "loins," huh-huh.

 

[bignate73]

Goober....

I wouldn't really call it "loins" but, you know. It goes from your hip joint (in the back) to your bottom rib. Every time I twist and take a deep breath it starts spazing on me.

a trick to calm the nervous system down if you find it locking up is to pinch the skin over it enough so it hurts a bit. i read that, no one will let me try it on them.

any "tennis ball" therapy spatts on the QL?

 

[Liftbig]

Goober....

I wouldn't really call it "loins" but, you know. It goes from your hip joint (in the back) to your bottom rib. Every time I twist and take a deep breath it starts spazing on me.

goober huh?

i found that line in a description of the QL on a website i foundhere.

 

[spatts]

Nate, that's what the proadjuster does. It kinda confuses your nervous system with a strong jackhammer like pulsing so you don't have a negative reaction to the stretch. As soon as he turns it off, I lock up. Once he realized this he started using the proadjuster to stretch it AND to move me back in to place and upright. It's kinda cool. Still though, once he turns it off, it gets tight FAST.

Tennis ball wouldn't reach this. It feels good, but just doesn't cut it. It's really deep. Maybe a golfball with all my weight on it?