Sandi's Training Log

[Caphel]

Sorry to hear about your back. Thanks for sharing your story, was a good read. Good luck with your goals and hopefully that back will sort itself out.

[joda]

Sandi,
I'd definitely be interested in some ladies' competitions....keep me posted!
J

[zizzy80]

Hey Sandi, thought to stop by. Looks like you are taking a bit of a break from the workout.

Well, enjoy your break! I'm on the de-load these days so I guess you'll advance ahead of me on the race!

[sgi4950]

Hi Everyone,

Back from a lengthy vacation. Lots of hiking involved so hopefully I haven’t fallen too far behind on my goals. We were without internet access (as well as TV/Phone...yikes!) for most of the days we were away so I’ve been out of touch with the SL’s community as well as everything else.

Caphel - Thanks for the good wishes on the back. It’s feeling normal again now so maybe it just needed a break.

Joda – I’ll keep you posted on the competitions/challenges and see if we can come up with some things to keep us motivated/challenged. Let me know if you have any ideas.

Zizzy – Thanks for checking in on me. I’m going to be interested in seeing what Mehdi has in store for me, with just coming back since my last training on July 3rd. I felt like I was on a role before I left on vacation but I’m not feeling that now. A bit apprehensive I think. Although I hiked a lot and carried a back pack it’s not the same as lifting! You're still doing great so keep on going.

Looking forward to getting back in to the swing of things on Wednesday.

[zizzy80]

Welcome back Sandi! I'm sure you'll catch up soon. Lots of hiking must have definitely helped you on your cardios. All of your muscles should be there. Let us know the progress on Wednesday.

[guru]

Welcome back Sandi.

We were without internet access (as well as TV/Phone...yikes!)

Bliss.

[sgi4950]

I contemplated not training tonight since I could hardly move around today. After sitting around for an hour last night I could hardly get myself out of the chair and moving. My hip kept me awake through the night and I thought a couple of ibuprofen and icing throughout the day today would give me some relief. Today the hip pain was also affecting the lower back as it seems one thing leads to another. But…I went to the gym and figured I would give it a try and see what happened.

I spent about a ½ hour with mobility/streching (the best I could) and then I got under the bar to squat and it felt pretty good so I was excited and proceeded with the training. I wasn’t sure where to start back after being off since the 3rd but I attempted to start back with where I left off. I’m not so sure that was a good idea, as I didn’t accomplish much, but here’s what I did.

BS – 2x5x145, 1x3x145
Bench – 3x2x106
IR’s – 12/10/7
Bears – 0

Box Squats – First two sets felt pretty good up to the last rep that was weak coming off the box. I just couldn’t get myself off the box past the 3rd rep in the 3rd set.

Bench – First two reps felt good then I couldn’t get the bar more than a couple of inches off my chest. This is a PR, but not much to celebrate. Two reps per set…sad.

I/R’s – No additional weight added but elevated the feet to about 18”.

Nothing further than that today, as I couldn’t get through the movements of the Bear.

Today’s training sucked.

I rarely even take an aspirin but tonight I’ve taken a muscle relaxer in hopes that I can get some sleep and that things will feel better tomorrow.

I was hoping that the hip issue would go away while I took a couple of weeks off from the heavy lifting but it hasn’t. I wonder if the extensive hiking compounded the issue that I was already having, which in essence would have not given the hips any relief/recovery time. So, at this point I’m debating whether to take some actual time off, which I don’t want to do at all, change up the program and/or cut back on the weight. I’m considering making a trip to the orthopedic and see what, if anything constructive, he has to contribute. I need to find a new ortho that is more “athlete” driven. Not that I consider myself an athlete but my current ortho has told me before not to lift more than 10 lbs. and to give in to the reality of my age and existing conditions. I don’t want to accept that and I don’t want to stop strength training. This is frustrating and that word doesn’t begin to say it all.

Sorry about the venting.

[sgi4950]

Thanks Zizzy & Guru for the welcome back. Your checking in on me helped motivate me to give training a try tonight when I wasn't necessarily feeling up to the task.

And you're right Guru, no connection to the outside world did have it's moments of bliss!

[guru]

Hey Sandi, it's actually quite a thing to go to the gym & work out when you're feeling that bad. Kudos to you. I would've probably curled up at home.

You'll get the bench. The fact that you got same reps on all sets probably means lack of will / energy more than lack of strength. 106 actually is a damn good weight to bench.

Pretty IR numbers. I hope I get to them sometime soon.

[Barry06GT]

Hi Sandi, you could do a search for a "sports doctor" or "sports medicine". They are quite common in the Portland OR, and New Jersey areas, so there should be one near you.

The first time I went for knee pain I was surprised to see so many young healthy people wrapped up due to some injury. A sports doctor will never tell you not to do your sport unless you are in really bad condition, which, I am sure, you are not.

Congratulations on getting a workout in. If you are not feeling well, you can always drop back on the weight big time and do active recovery.
.

[XCouchPotato]

Hi Sandi:

Boy, I call that toughing it out. Not sure I would have gone to the gym if I was in so much pain.

As for pulling the same weigths as before you left, don't beat yourself up so much on not making your reps. From everything I've read here in the forum, most people say to drop back a little when you first come back.

[zizzy80]

Hey Sandi, nice workout even though you had pains. Taking a week off and focusing on mobility work and recovery is a good idea. But using that rest period just resting would not help. Making sure you focus on getting back on the groove will matter a lot once you get back. But I know you can do it!! Cheers!

[sgi4950]

Guru – Thanks for the kudos & words of encouragement. Mehdi had me de-load on everything so it will be a while before I see 106+ on the bench again. And, it looks like you make it to the gym anytime you physically can too!

Barry – Thanks for dropping by. Your suggestion prompted me to go ahead and get on-line and look for a new ortho. You were correct; there are a ton of them in the Dallas area. It was so overwhelming, I ended up calling my B-I-L who is a weight and strength coach and got a referral from him. We’ll see what a second opinion tells me....if you never see me on the boards again it’s because he said I’m old and falling apart and don’t lift weights! I’ll be so depressed I won’t be able to log back on! HA, HA. As you thought, Mehdi cut my weights back quite dramatically so we’ll see how that affects the aches and pains.

X – You were correct too...should have cut back on the weights. I’m ultra competitive (even with myself) so it’s hard for me to take a step back but sometimes it’s probably best. Thanks for the congrats on going to the gym. I typically feel better when I go to the gym both physically and mentally so I figured...what the heck! I’ll bet you’d do the same.

Zizzy – I know what you mean about having a rest and doing nothing but resting. I just can’t do it, mentally or physically. I probably need to spend extra time on mobility/flexibility and cut back on the heavy lifting...maybe I’m in denial! As always, thanks for the kind words.

Well, here’s the scoop for today...It was quite boring actually...

Mobility/Foam Rolling – 20 minutes
Box Squats – 3x5x120
Press – 3x5x50
D/L – 1x5x180
Push-Ups – 37/22/17
Cardio – 20 min elliptical

Today I lowered the weights per Mehdi’s direction. My body was thankful for the decrease in squat weight to 80%, although I’m not so sure I couldn’t have gone with a lower weight on those and still struggled and felt it in the hips. Hacks me off that squats have always been my favourite lift but they seem to be what’s giving my body a fit these days. At 60% of my max, the press was almost ridiculous to be honest. I tried to make the best of it and only took 30 seconds rest between sets. The D/L felt heavy even at only 83% but was doable and I expected it to feel heavy since it’s been about 3 weeks since I've done them.

Added the push-ups since I hadn’t done them in a while just for the heck of it and went back to elliptical since I can’t physically do the Bear right now.

I spent extra time doing extra foam rolling/mobility stuff. I do feel very stiff both in the back and hips and the groin is feeling tight too. Even simple things are annoying – bending over, picking things up, and putting on shoes! I hesitate to sit still for more than about 30 minutes for fear that everything is going to “lock up”. Shit, I feel like I’m falling apart.

I really want to get over my plateaus and keep progressing so it aggravates me to have to deload due to aches/pains. Bummed may be a better word.

I have made an appointment with a new ortho that I was referred to. Ironic that my current ortho is with the “premier” orthopaedic firm in the city, they handle two of the pro sport teams in town, and I’m looking for someone else due to their prior diagnosis. I’ll be interested to hear what the new guy has to say. Unfortunately, I can’t get in until August 5th since he’s on vacation. Doesn't that figure!

That’s all I’ve got. I’m going to spend the weekend working on flexibility and mobility and focusing on not focusing on my set-backs and thinking positive.

[atypical1]

That's still solid work regardless of the deload. I'm due for one and only pride is stopping me. I think it's best to actually have one built into your schedule if you're going off of a worksheet (like I am). Good luck on the foam rolling and mobility drills!

james

[Kathy]

Welcome back from vacation-sounds great to be completely unplugged and enjoying nature on foot.

It was quite boring actually...

Sandi, you sound a lot like me. I am a bit (OK, A LOT) disappointed when I am not in PR territory! I can understand your frustration. However, I'm glad you dropped the weight. My hips were really starting to bother me too-they were not recovering between workouts so I started back at the bar doing box squats and they feel much better. Liz was calling it a "squat vacation". Hope you feel improvement from the lower weights and you'll be back making PR's in no time!

Your bench press is amazing...you are this close to benching your BW You'll be back at that weight before you know it, and you'll be that much stronger.

James, that's a really good idea! If I put a "planned" deload into the schedule, maybe my pride will not be so wounded as I can just tell myself, "It's part of the plan."