a_welch503 WORKOUT JOURNAL - Page 135

Maxgain · 09-Jul-06, 08:32 AM

Quote:

Originally Posted by Firehawk

I still think your jumps in the weight are too small...

What do you mean do you think he does too many pre work sets?

**.V.** · 09-Jul-06, 09:31 AM

Yes, that's what he thinks. He may be right too. These nagging irritating injuries that are happening right now though - I don't want to risk not being totally warmed up. The bad thing is 285 was going up EASY for the first time ever, I was shocked at how light it felt...then pow - it hurt.

I've seen a doc, PT, and a chiro for it. It's the SI joint, a tiny joint that is important for moving a load from the lower body to the upper body. It gives pain similar to sciatica when injured, but it's not real sciatica (and I doubt truly as painful). It's an odd little joint, supposed to not touch, kind of a "sliding" joint, not like the hinge joints or the ball & socket joints. The chiro can do manipulations that help some - but don't really fix it, the MD can give pain meds which I will not take, the PT has me do stretches that I already do. All have told me I just have to correct the muscle imbalance that is causing it. Weak glutes/hams, stronger quads, very strong spinal erectors - until this is corrected, it will keep happening when I squat or deadlift. Problem being squatting and deadlifting is how to correct the imbalance.

Supposedly cortosone shots in the joint can help, but they also weaken the ligaments and cartilage in the area - which in the end could make things worse. I'm approaching my lifetime maximum on decadron and solu-medrol anyway and don't want to risk weakening any bones, ligaments, tendons, or cartilage if it can be avoided.

Treatment = Ice, heat, rest, stretching, more of the same...then back to work on the posterior strength to help prevent it. Doc agrees I don't eat enough so more food = more strength = probably help too.

**gymgirl** · 09-Jul-06, 10:28 AM

Quote:

Originally Posted by a_welch503

All have told me I just have to correct the muscle imbalance that is causing it. Weak glutes/hams, stronger quads, very strong spinal erectors - until this is corrected, it will keep happening when I squat or deadlift. Problem being squatting and deadlifting is how to correct the imbalance.

my pt and trainer are telling me the same thing. as you mentioned the exercises you need to do to strenghten the muscles to correct the problem are the ones that make it hurt. ugh.

**Firehawk** · 09-Jul-06, 11:02 AM

When JJ from the gym (760 squatter, natural) injured his lower back, he started rehabing by doing lots of reverse hypers and literally, he started with the bar all over again on squats...no pulling for awhile. Each week he'd try to add some weights and then he'd quit.

He'd literally do the bar one week only...then the next try to go up to 135...etc...just keep adding weight back on...

Maxgain · 09-Jul-06, 11:05 AM

Quote:

Originally Posted by a_welch503

Supposedly cortosone shots in the joint can help, but they also weaken the ligaments and cartilage in the area - which in the end could make things worse. I'm approaching my lifetime maximum on decadron and solu-medrol anyway and don't want to risk weakening any bones, ligaments, tendons, or cartilage if it can be avoided.

Treatment = Ice, heat, rest, stretching, more of the same...then back to work on the posterior strength to help prevent it. Doc agrees I don't eat enough so more food = more strength = probably help too.

Yup cortisone injections are usually limited to 2/3 for same joint to prevent adverse reactions definatly will prevent muscle and cartialge buildup

**Firehawk** · 09-Jul-06, 11:05 AM

Quote:

Originally Posted by Maxgain

What do you mean do you think he does too many pre work sets?

Well he knows his max, so if he's trying to do a max effort type of thing, 20 lb jumps on the deadlift is not very much...

135x10
.............155x10
..............185x3
..............205x2
..............225x2
..............245x1
..............265x1
..............285x3
..............285x2

I think he'd be better served for something like this:

135 x 5
185 x 3
235 x 1
285 x 1
315 x 1 PR attempt

If he ain't trying to do a 1-3RM effort then disregard, but we already discussed this before. I thought he was trying to do some kind of max effort where he works up to a 1 to 3 rep max.

**.V.** · 09-Jul-06, 11:34 AM

Yep, that was the goal, but I still hadn't gotten there yet when I got hurt. Oddly enough, I only get hurt when the weights are light.

I'm taking time off, getting nutrition in check, dropping all the weights much lower (yet again) and working my way back up...again. Seems like I've been here before.

Maxgain · 09-Jul-06, 11:39 AM

Quote:

Originally Posted by a_welch503

Yep, that was the goal, but I still hadn't gotten there yet when I got hurt. Oddly enough, I only get hurt when the weights are light.

.

Do you treat the lighter weights with the same respect as heavier same form same concentration? many know its lighter know they can lift it and dont concentrate properly doing it haphazardly risking injury

**.V.** · 09-Jul-06, 11:50 AM

I got hurt with perfect form. I thought my form was bad on squats, then firehawk got with me on YIM and helped me check it out, showed me some videos and I figured out that it was actually good. The video that I took that I can't get out of the phone was reviewed by my friend who is great at that stuff and he told me that it was excellent form.

Deadlift form was good this time.

**.V.** · 13-Jul-06, 10:22 AM

My time off is supposed to end tomorrow. My back feels great, no pain no matter what I do. I may not be able to lift tomorrow though - I seem to have picked up a chest cold - I've had it for 4 days now, lungs just keep filling up with crud.

I'm eating over 3500/day at the moment in spite of feeling like sh*t. Working my way up to 4500/day. Still lost 7lbs in the last 8 days...dammit. I need to go pick up something heavy. I couldn't get anyone to work for me yesterday so I looked like a big geek wearing a mask when giving patient care (don't want to share my cold) and still no heavy lifting, not even one fat person.

If my chest is clear tomorrow - I'm in the gym. If not, I'm going to keep resting and eating as much as I can.

**.V.** · 14-Jul-06, 04:56 PM

Saw doc today. Go back friday. Still can't breathe easily and having fits of coughing. For the other stuff, I'll have more news friday...In the meantime I've been told no cardio. I've lost another 3 lbs since last weigh in - down to 176 and that is not a good thing.

14-Jul-06, 09:26 PM

Bummer! I feel for you man.

Use the down town to increase the coaching of froggie girl. You have a lot of muscle memory so you'll be back in the saddle before you know. At the end of a long fitness-oriented lifestyle, this is but a small hiccup.

Have a great weekend!

**.V.** · 14-Jul-06, 10:01 PM

she's got a bike/run scheduled for tomorrow but the way I feel, she'll be on her own with me just nearby to watch - then Sunday another week out of town...she'll get small bike rides then, but that's about all. I wasn't going to open the pool this year because we've been going to the lake so frequently, but she talked me into it - that means more swimming time when I'm not able to go with her.

Thanks for the concern P, It will pass I know that - it still stinks.

CF-OC_gal · 14-Jul-06, 10:19 PM

Hang in there welch!

: You've got some down time owed to you by the fitness gods. Take it while it's free.

I got a call from the doc today telling me my hemeglobin's way to low again and to boost my iron. Meanwhile I could nap after climbing a flight of stairs.

On the good side, people like you and me, we can eat fats!

**.V.** · 17-Jul-06, 02:02 AM

Felt better today - at work. Supposed to have leg day tomorrow but now I don't know. Truck flew 75' from the road, 25' off an embankment, took out two large trees and wedged with the bed on one creekbank, the hood on the other with the cab in the creek. I spent two hours in waist deep water taking care of her while they cut the truck apart enough to get her out, hot and sweating while shivering at the same time. She and I both were hypothermic by the time we got her out and loaded in the helicopter. I'm sick again dammit. I'm not even going into the 25' high steep embankment covered in poison oak we had to climb to get her out. Maybe in the morning It'll be better and I'll be back in the gym...maybe not. I'm smart enough not to workout sick or hurt now at least, but dang - two weeks off and I'm wanting to hit the weights.

After a long day of eating perfect every two hours (getting used to eating bigger), I missed two feedings - so the powerlifters among us will be proud of what I did. I went to hardees and got a monster burger and curly fries (that's about 2K in one meal, not smart but quite satisfying...I haven't had fries in 3 years and have never had a monster burger).