Road to recovery
- Thread starter N19h7m4r3
- Start date
Sweet
Just take them light as they're pretty tough on the core. I'm sure you know what you're doing though
Everything I've done so far is extremely light weight.
It just doesn't feel like I'm making decent progress on the big lifts at all. Sure some of my exercises are going up, but it's arm stuff and I don't really give a ***** about that.
Going to just have to push even harder to try and make progress.
Going to just have to push even harder to try and make progress.
MY update on Wednesday's legs and Thursday's failed shoulders. I've decided to move my legs to Tuesday, as to have at least a one day gap between using my back. Doing squats which tax my back, followed by standing shoulder presses and then deadlifts all after one another is a tad too taxing and could have resulting me straining my back again.
Wednesday will now be a day of rest.
In hindsight I should I have just stopped after that first bit of pain and failing on the first rep, but nope. I'm a stubborn bugger and kept on going, making it worse as usual.
I should hopefully be good in a few days, although missing training and then being forced to take a deload week sucks for progress.
Then again I'd rather make progress, albeit at this grindingly slow pace, muddled with breaks and taking steps back again.
Wednesday will now be a day of rest.
In hindsight I should I have just stopped after that first bit of pain and failing on the first rep, but nope. I'm a stubborn bugger and kept on going, making it worse as usual.
I should hopefully be good in a few days, although missing training and then being forced to take a deload week sucks for progress.
Then again I'd rather make progress, albeit at this grindingly slow pace, muddled with breaks and taking steps back again.
Delves, that's exactly how I use to train before I got injured.
legs/chest/shoulders/back on Mon/Tues/Thurs/Friday
My biggest problem at the moment isn't just recovery, although the body doesn't recover as well as it did, it's apparently me pushing too hard, too quickly.
It's infuriating when the trainer/physio comes over and stops you from doing 20Kg goblet squats because a 4kg jump a week is too quickly for me apparently. Good thing they're not there when I do benchpressing.
I had a friend ask me yesterday why do I ever bother, why do it when it hurts so much, why it can only end badly? The nurse at the college asked me the same, saying I shouldn't even be lifting at all anymore.
Why do it? Why Not do it? I loved lifting, I still love lifting, and if I can I shall.
My friend I train with sometimes asked me why am I always telling him to do things a certain way ( aka get his form right, stretch and do mobility work ), especially since I'm still getting hurt. "I'm telling you, and badgering you about it because I don't want to see you end up like me."
legs/chest/shoulders/back on Mon/Tues/Thurs/Friday
My biggest problem at the moment isn't just recovery, although the body doesn't recover as well as it did, it's apparently me pushing too hard, too quickly.
It's infuriating when the trainer/physio comes over and stops you from doing 20Kg goblet squats because a 4kg jump a week is too quickly for me apparently. Good thing they're not there when I do benchpressing.
I had a friend ask me yesterday why do I ever bother, why do it when it hurts so much, why it can only end badly? The nurse at the college asked me the same, saying I shouldn't even be lifting at all anymore.
Why do it? Why Not do it? I loved lifting, I still love lifting, and if I can I shall.
My friend I train with sometimes asked me why am I always telling him to do things a certain way ( aka get his form right, stretch and do mobility work ), especially since I'm still getting hurt. "I'm telling you, and badgering you about it because I don't want to see you end up like me."
I'll try and get someone to record what I do, it's awfully hard considering how busy it gets in there. Also no real lower back pain on the squats, just muscles stretching and aching form it. Like doing a calve stretch after it was 99% close to a cramp.
Apart form the goblet squats, everything I do is on a machine, good news is that the lying down hamstring curls don't hurt like they did last September so I'm making progress there.
I do do standing DB presses. I'll try and get someone to record me doing a set this week if my back is alright by then.
I haven't done split squats in a long time, I might actually try them again instead of single leg legpress.
Well I had some physiotherapy on Monday morning and it feel so much better today even.
Can't do anything that taxes my upper back for at least this week.
We also found out what was causing the discomfort in my lower back when squatting, I dip my bum and curve my lumbar once I hit a certain depth. I need to work on that, and I'll be doing some low box goblet squats as well form now up.
Also that stretching pulling muscle feeling was no where to be found, which as they said attributed to the muscle degeneration I've suffered there and the fact that those lower erectors were never really used the past 15 months.
Monday
Today
Can't do anything that taxes my upper back for at least this week.
We also found out what was causing the discomfort in my lower back when squatting, I dip my bum and curve my lumbar once I hit a certain depth. I need to work on that, and I'll be doing some low box goblet squats as well form now up.
Also that stretching pulling muscle feeling was no where to be found, which as they said attributed to the muscle degeneration I've suffered there and the fact that those lower erectors were never really used the past 15 months.
Monday
Today
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Had a great day and it feels as if my little back problem form last Thursday is all sorted.
Did back today and it felt great. Had my final set of deadlifts recorded and got invaluable insight and advice from Will and Scott. Super happy and now I know what I need to fix to get my back even better.
It's just really worrying how a qualified physio trainer never spotted any of the problems.
Time for more stretches and mobility work. Time to nip this issue in the butt and get back to a good spine.
Did back today and it felt great. Had my final set of deadlifts recorded and got invaluable insight and advice from Will and Scott. Super happy and now I know what I need to fix to get my back even better.
It's just really worrying how a qualified physio trainer never spotted any of the problems.
Time for more stretches and mobility work. Time to nip this issue in the butt and get back to a good spine.
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Thanks a lot chaps, I can agree with that FF is saying as well. I remember a lot of bone on bone when I use to squat a lot.
I have to say I did those psoas stretches yesterday and I can really feel it today, feels like doms almost going up the sides of my pelvis to under my obliques.
I'm too sure on the ab wheel anymore, I use to swear by it, but after I tried it 3 months a go I was stuck in bed for a week due to muscle spasms as I pinched my damaged nerve.
For the moment, I'll do all the others and work on my core before I try that again.
I did some pallof presses during my rehab in the summer, but the cable fly they had, was at a locked bottom position so the gym one might be perfect for me as I can adjust its height.
I'll be cycling today for about 30 minutes and then do these core exercises. I'll them in on my Tuesday leg day as well if that's all right.
On the note of my squats, as I mentioned I'll be doing low box squats to improve a bit before going too low.
Thanks again chaps.
I'm still just amazed at the physio not spotting anything, this IT of mine prides itself on it's sports and sport rehabilitation courses.
I have to say I did those psoas stretches yesterday and I can really feel it today, feels like doms almost going up the sides of my pelvis to under my obliques.
I'm too sure on the ab wheel anymore, I use to swear by it, but after I tried it 3 months a go I was stuck in bed for a week due to muscle spasms as I pinched my damaged nerve.
For the moment, I'll do all the others and work on my core before I try that again.
I did some pallof presses during my rehab in the summer, but the cable fly they had, was at a locked bottom position so the gym one might be perfect for me as I can adjust its height.
I'll be cycling today for about 30 minutes and then do these core exercises. I'll them in on my Tuesday leg day as well if that's all right.
On the note of my squats, as I mentioned I'll be doing low box squats to improve a bit before going too low.
Thanks again chaps.
I'm still just amazed at the physio not spotting anything, this IT of mine prides itself on it's sports and sport rehabilitation courses.
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Here's what I did today. It was extremely tough all right and the amount of odd looks I got from people and the one trainer when I was doing deadbugs, pallof presses and reverse crunches was mind blowing.
I have to say even just standing the doing posterior tilt makes me feel my lower abdominals and obliques. It also feels much better and my back is straight and that "lower gut" from lordoses just disappears.
I'll certainly add at least one of these in a day I'm in the gym, with doing a round of them like today on Saturdays.
I have to say even just standing the doing posterior tilt makes me feel my lower abdominals and obliques. It also feels much better and my back is straight and that "lower gut" from lordoses just disappears.
I'll certainly add at least one of these in a day I'm in the gym, with doing a round of them like today on Saturdays.
Not much done this week, as I had an IT conference for Graduates to attend and been super busy with uni work.
Still squeezed in all the proper core work i missed out on though. I find these to be more important that other superficial muscles at the moment. Didn't stop me from doing some silly arms yesterday though.
Monday
Friday
Saturday
Still squeezed in all the proper core work i missed out on though. I find these to be more important that other superficial muscles at the moment. Didn't stop me from doing some silly arms yesterday though.
Monday
Friday
Saturday
Decided to take a break from normal benchpresses, squats and deadlifts for a while. At least until I can get my core up to a decent level again. Plus today I was doing squats and we hard a click/cracking sound, followed by some deferred lower back pain into my left hip. Not nice, it's mostly gone away a bit, but I'm wary of it.
I've been told plenty of times not to bother with squats and deadlifts anymore, but I shall give them a try again in a month or two.
Monday
My first time trying dumbbell bench since my injury, and it's so much easier on my back. Mostly because it's at an incline. Plus my stabilisers are pathetically weak it seems. Time to work on that.
Today
I've also decided to give CBL a try. Starting tomorrow I'm going to start cutting carbs to <30 for the next few days as the prep for it.
It's going to be extremely tough I think. I'm so use to having my 100grams of oats in the morning 30 minutes after waking up. I'm actually going to have to try and drink coffee again, I haven't done so in years to cut down on caffeine. Now it seems it actually has a very good use for me.
Need to try and get some coconut oil as well, I've been looking for it around town, but places don't seem to sell it.
It seems that some of my main meals won't change at all, I've preferred to have proteins and lots of veg the majority of the time, now I just need to cut out the fruit and carbs that go with them.
I've also decided to learn how to skip, and got a €4 skipping rope from Argos. Now I just need to get it done in the mornings. That along with cutting breakfast sounds extremely daunting to me. Essentially I'll be forgoing breakfast for a larger lunch of chicken/beef/fish and veg.
It's going to be an interesting phase, and I wonder if i can hack it. If I can for prep days, I can finally indulge my sweet tooth at night after training.
Only thing is, tomorrow is going to suck. I have no caffeine in the house, or coffee for "breakfast".
I've been told plenty of times not to bother with squats and deadlifts anymore, but I shall give them a try again in a month or two.
Monday
My first time trying dumbbell bench since my injury, and it's so much easier on my back. Mostly because it's at an incline. Plus my stabilisers are pathetically weak it seems. Time to work on that.
Today
I've also decided to give CBL a try. Starting tomorrow I'm going to start cutting carbs to <30 for the next few days as the prep for it.
It's going to be extremely tough I think. I'm so use to having my 100grams of oats in the morning 30 minutes after waking up. I'm actually going to have to try and drink coffee again, I haven't done so in years to cut down on caffeine. Now it seems it actually has a very good use for me.
Need to try and get some coconut oil as well, I've been looking for it around town, but places don't seem to sell it.
It seems that some of my main meals won't change at all, I've preferred to have proteins and lots of veg the majority of the time, now I just need to cut out the fruit and carbs that go with them.
I've also decided to learn how to skip, and got a €4 skipping rope from Argos. Now I just need to get it done in the mornings. That along with cutting breakfast sounds extremely daunting to me. Essentially I'll be forgoing breakfast for a larger lunch of chicken/beef/fish and veg.
It's going to be an interesting phase, and I wonder if i can hack it. If I can for prep days, I can finally indulge my sweet tooth at night after training.
Only thing is, tomorrow is going to suck. I have no caffeine in the house, or coffee for "breakfast".
Had my first day of my Prep phase for CBL. So far so good, although not having that 100grams of oats first thing in the morning sucks.
Can't wait to have some cottage cheese before bed at least. After these 10 days, my back should be better again as well so I can start training again.
I'll also be starting Yoga and Pilates, Monday and Tuesday respectively. That should really help my back as well. Hopefully the classes aren't too full here at college.
Can't wait to have some cottage cheese before bed at least. After these 10 days, my back should be better again as well so I can start training again.
I'll also be starting Yoga and Pilates, Monday and Tuesday respectively. That should really help my back as well. Hopefully the classes aren't too full here at college.
Second day into my CBL prep phase and it's all right so far.
CBL prep day 2
8:19
Am mix.
Half a scoop of whey
Coffee, one cup with coconut milk for MCT, another without.
All the vitamins an mineral tablets
11:50 lunch/breakfast
1.5 diced chicken fillet ~300g
Salad of;
Spinach, rocket, tomato, and slices of green, red and yellow peppers. Two tea spoons of olive oil on top.
14:50 Snack
20g of whey and 50g of almonds.
Before super light training/physio
Coffee with 1 teapsoon coconut milk
10g whey
Planned dinner
450 grams beef and asparagus
Before bed is 150g of cottage cheese AKA half a tub.
I'll be using whey until I can get some whey isolate, also I see that casein and hydrolysate is also recommended for post-training shake.
I might pick up some casein, but no way am I affording a decent sized bag of hydrolysate whey.
I have to admit, adding a tablespoon of coconut milk to my coffee doesn't change the flavour at all. Still strong tastes of coffee, so no problems there.
A list of things I'm hoping to order soon are;
Impact Whey Isolate 2.5kg possibly 5kg
L Leucine
Creatine Monohydrate
Caffeine
Alpha Men ( best bang for buck complete vitamins I can get here it seems )
Coconut Oil
Maybe;
Calcium Cassinate
Beta Alanine
L Ornithine Alpha Ketoglutarate
I have to admit, despite not having that big surge of carbs first thing in the morning the prep phase isnt too bad so far. I've never eaten all that many carbs with meals usually.
CBL prep day 2
8:19
Am mix.
Half a scoop of whey
Coffee, one cup with coconut milk for MCT, another without.
All the vitamins an mineral tablets
11:50 lunch/breakfast
1.5 diced chicken fillet ~300g
Salad of;
Spinach, rocket, tomato, and slices of green, red and yellow peppers. Two tea spoons of olive oil on top.
14:50 Snack
20g of whey and 50g of almonds.
Before super light training/physio
Coffee with 1 teapsoon coconut milk
10g whey
Planned dinner
450 grams beef and asparagus
Before bed is 150g of cottage cheese AKA half a tub.
I'll be using whey until I can get some whey isolate, also I see that casein and hydrolysate is also recommended for post-training shake.
I might pick up some casein, but no way am I affording a decent sized bag of hydrolysate whey.
I have to admit, adding a tablespoon of coconut milk to my coffee doesn't change the flavour at all. Still strong tastes of coffee, so no problems there.
A list of things I'm hoping to order soon are;
Impact Whey Isolate 2.5kg possibly 5kg
L Leucine
Creatine Monohydrate
Caffeine
Alpha Men ( best bang for buck complete vitamins I can get here it seems )
Coconut Oil
Maybe;
Calcium Cassinate
Beta Alanine
L Ornithine Alpha Ketoglutarate
I have to admit, despite not having that big surge of carbs first thing in the morning the prep phase isnt too bad so far. I've never eaten all that many carbs with meals usually.
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I've never tried isolate before Ice, it's rather expensive; even when unflavoured.
I'm kinda worried that with with my snack including 20g of whey, and it being whey isolate my bag might not last all that long it seems. Although this only applies to my off days. So on normal training days my snack will be 50g of nuts.
I shan't be bother with that intra-training shake, I'm trying to cut down my training time as it is so that'll just be a waste of whey.
If casein isn't that essential I'm happy, it's just he recommends it so much in the book, especially for the pre and post-training shakes.
That'll certainly cut a huge chunk out of the price.
For carbs I'm most likely to still stay very clean, and have a lot of rice and even potatoes. Although, I do love doughnuts an awful lot and I think I can squeeze some in to make it easier to hit that carb amount.
It seems for once my horrible sweet tooth might be useful.
Also finished training, and all my stretching and mobility work.
Didn't get to start training until around 17:40 sadly.
Just had my post-training shake at 19:30
20g of whey.
I had a super light'ish day due to my back still being finicky. Best is it only feels like I pinched the nerve, so its settling rather well so far.
Going to have my dinner soon. Finally I've started to use my George Forman grill again.\
20:30 Dinner
500g of diced steak
asparagus with olive oil.
22:50 Before bed
15g of cottage cheese
I'm kinda worried that with with my snack including 20g of whey, and it being whey isolate my bag might not last all that long it seems. Although this only applies to my off days. So on normal training days my snack will be 50g of nuts.
I shan't be bother with that intra-training shake, I'm trying to cut down my training time as it is so that'll just be a waste of whey.
If casein isn't that essential I'm happy, it's just he recommends it so much in the book, especially for the pre and post-training shakes.
That'll certainly cut a huge chunk out of the price.
For carbs I'm most likely to still stay very clean, and have a lot of rice and even potatoes. Although, I do love doughnuts an awful lot and I think I can squeeze some in to make it easier to hit that carb amount.
It seems for once my horrible sweet tooth might be useful.
Also finished training, and all my stretching and mobility work.
Didn't get to start training until around 17:40 sadly.
Just had my post-training shake at 19:30
20g of whey.
I had a super light'ish day due to my back still being finicky. Best is it only feels like I pinched the nerve, so its settling rather well so far.
Going to have my dinner soon. Finally I've started to use my George Forman grill again.\
20:30 Dinner
500g of diced steak
asparagus with olive oil.
22:50 Before bed
15g of cottage cheese
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