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Defection from the Mother Land

bar-belle

By bar-belle
in Workout journals

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bar-belle Veteran member

bar-belle

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Thanks heaps Nessie and Jess :D The day didn't quite go as I had hoped but overall I'm happy. I would have to say the most enjoyable lift of the day was bench which is usually my nemesis :shock:

Awesome rach! Amazing lifting as ever very inspiring and nationals in august- wowie! \:D/ you must feel a good sense of achievement!

Cheers V...I'm excited about Nationals but have a lot of hard work ahead of me as those CD girls are strong and very experienced :nod: Speaking of CD's... now you're lifting in The House to be seeing your name up there for comps would be 8) And don't forget anytime you are in Auckland feel free to come up to CBC for a train. Would be cool to smash some tin with you :grin:

Great lifting!

Thankyou Sir!

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runveerun Veteran member

runveerun

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Cheers V...I'm excited about Nationals but have a lot of hard work ahead of me as those CD girls are strong and very experienced :nod: Speaking of CD's... now you're lifting in The House to be seeing your name up there for comps would be 8) And don't forget anytime you are in Auckland feel free to come up to CBC for a train. Would be cool to smash some tin with you :grin:

Yep there's some strong girlies out there huh? And not very big girls too!! I am going to do a comp in June- 5 weeks away 8) at Le House 8)

I would LOVE to come see CBC and train with you Ma'm! It has crossed my mind to do some sort of road trip up there at some point! It would be verrry cool!

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bar-belle Veteran member

bar-belle

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Yep there's some strong girlies out there huh? And not very big girls too!! I am going to do a comp in June- 5 weeks away 8) at Le House 8)

I would LOVE to come see CBC and train with you Ma'm! It has crossed my mind to do some sort of road trip up there at some point! It would be verrry cool!

Yeah most of the CD girls are in the low 60's or under.

Awesome that your doing a comp. Bet you'll love it :nod:

Just pm me anytime you're up and we'll get together.

Just booked/paid for our accomodation for Nationals :? . Now I've done it...no backing out now :grin: Training starts tonight enough resting...bring it on.

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bar-belle Veteran member

bar-belle

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4 week wave assist programme

Day 1

Squat:

8x6x42.5kg shesh not used to doing so many sets/reps :shock:

GHR:

6x5 bw will add weight next week

Standing Calf Raise:

4x10 only 30kg but numbers increase next week

Landmines:

3x20x20

Weighted HLR:

4x10

Heavy stretches

Feels good to be back into it :)

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bigdogbob Senior member

bigdogbob

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How many weeks have you got until nationals????

What's your goal in terms of numbers for each lift???

What's your biggest nemesis(goat)...name them so we can watch you shoot them down :grin: kick dem goats outa da pasture as we say hahaha

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bar-belle Veteran member

bar-belle

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How many weeks have you got until nationals????

What's your goal in terms of numbers for each lift???

What's your biggest nemesis(goat)...name them so we can watch you shoot them down :grin: kick dem goats outa da pasture as we say hahaha

12 weeks till Nationals. I've got an idea of where I'd like to be but will keep that on the low down for now. Don't want to jinx it :lol:

Nemesis was bench but I think squats are a bit billy goat at the moment :? Just got to reset the body and tweak a few things.

I have leg DOMS :shock: what's with that :roll:

Tonights sesh

Day 2

Incline bench press:

8x6x 30kg

Flat bench:

3x8x30kg

2 board:

1x4x50

2x4x45

3x4x47.5

Dumbbell flyes:

3x10 light

Halbert raises:

3x10 not even worth mentioning the weight :oops:

RBPD 150

Recovery work tomorrow.

:wave: chow

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bar-belle Veteran member

bar-belle

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Flex/mobility day:

Foam Roller - 15mins

Soft ball

Roll into V sits - 3x10

Mountain Climbers - 3x10

Static Hip Stretch - 3x20sces

Seated band knee aparts - 50 paused, red band

Band side steps - 50 -Red band

Hiesmans - 40

Knee hugs - 40

leg swings - various - 200

Wide stance sumo squat x 30 - 20kg KB

Squat stretch - 3x20 secs

heavy stretching to finish

Punishing but good :grin:

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bar-belle Veteran member

bar-belle

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So squat nite yesterday didn't go so well. Infact I'm nursing a bit of an injury which may see me holding off on the squats for a little bit :cry: .But on the brighter side have been to see my osteopath today who has diagnosed the problem and has begun treatment. May be up for a scan/xray later in the week. The good news is I still have an upper body :lol: which I trained tonight.

So week 2 of the programme...

Incline bench:

8x6x30kg

Flat Bench:

3x8x32.5kg

2board:

6x4x47.5kg

DB flys:

3x10 light

Halbert raise:

3x10

RBPD x 150

That is all!

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bar-belle Veteran member

bar-belle

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Back to the osteo today for more treatment. Was going to have a scan/xray today but he wants to hold off for a bit and do some more treatment. Diagnosis is Piriformis Syndrome where the muscle gets tight around the sciatic nerve basically entraping it and giving pain, numbness,tingling etc in the piriformis, hip, hammie and calf and it often mimicks the symptoms of a herniated or bulging disc which is what he initially thought it may be. So had soft tissue work today and some manipulation. But no squats, deadlifts or anything that is going to irritate the muscle :( . He doesn't even want me doing agile 8 :shock: which doesn't feel right (don't know how long I can refrain from doing that for :shifty: ) but I spose he's the expert. Hasn't given me a time frame but I have a couple of weeks to play with as I don't start back on sheiko training for nationals until early June. So I'm just hoping :pray: that everything will be ok.

But will run with ....the glass is always half full :) and will do some more upper body training tonight. I think floor pressing is on the menu...mmmm...I'm hungry :grin:

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bar-belle Veteran member

bar-belle

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I'm sure you are in good hands there BB and he will fix you! You could look at it as a bit of a rest so you will be all fired up for training again for the nationals! Get better soon Miss! :nod:

cheers Vee... true I might need a rest before starting equipped cycle of sheiko high vol 37 :shock:

Diagnosis is Piriformis Syndrome

:pfft:

This is nothing that squatting to a max six or seven days a week can't fix.

Steak agrees but I'm torn between so called professional help and common strength training practices. I guess I'm searching for some kind of reassurance.

Training tonight:

chest supported DB rows:

8x6x10kg

pull downs:

med grip

4x10x 45kg

standing overhead press:

4x6x22.5kg (2.5kg up on last week)

floor press:

2x5x40kg

3x5x42.5kg (2.5kg up on last week)

bicep curls:

6x8x13kg

RBPD x 150

stretch and done!

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Big john Veteran member

Big john

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Back to the osteo today for more treatment. Was going to have a scan/xray today but he wants to hold off for a bit and do some more treatment. Diagnosis is Piriformis Syndrome where the muscle gets tight around the sciatic nerve basically entraping it and giving pain, numbness,tingling etc in the piriformis, hip, hammie and calf and it often mimicks the symptoms of a herniated or bulging disc which is what he initially thought it may be. So had soft tissue work today and some manipulation. But no squats, deadlifts or anything that is going to irritate the muscle :( . He doesn't even want me doing agile 8 :shock: which doesn't feel right (don't know how long I can refrain from doing that for :shifty: ) but I spose he's the expert. Hasn't given me a time frame but I have a couple of weeks to play with as I don't start back on sheiko training for nationals until early June. So I'm just hoping :pray: that everything will be ok.

But will run with ....the glass is always half full :) and will do some more upper body training tonight. I think floor pressing is on the menu...mmmm...I'm hungry :grin:

ahh hip pain...welcome to the club :D

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Corey1982 Member

Corey1982

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Back to the osteo today for more treatment. Was going to have a scan/xray today but he wants to hold off for a bit and do some more treatment. Diagnosis is Piriformis Syndrome where the muscle gets tight around the sciatic nerve basically entraping it and giving pain, numbness,tingling etc in the piriformis, hip, hammie and calf and it often mimicks the symptoms of a herniated or bulging disc which is what he initially thought it may be. So had soft tissue work today and some manipulation. But no squats, deadlifts or anything that is going to irritate the muscle :( . He doesn't even want me doing agile 8 :shock: which doesn't feel right (don't know how long I can refrain from doing that for :shifty: ) but I spose he's the expert. Hasn't given me a time frame but I have a couple of weeks to play with as I don't start back on sheiko training for nationals until early June. So I'm just hoping :pray: that everything will be ok.

But will run with ....the glass is always half full :) and will do some more upper body training tonight. I think floor pressing is on the menu...mmmm...I'm hungry :grin:

I can't understand why the osteo would not recommend any stretching / mobility work unless he is really doing some deep tissue work to release that tight piriformis and is worried that any extra stretching could aggrevate it so would take his advice for the short term, but don't be scared to get a 2nd opinion from another rehab practioner.

Considering how out of allignment my hips were when I started my chiropractor treatments / rehab and the progress I have made now I would recommend getting the x-rays sooner rather than later (unless he checks leg lengths pre and post treatment to see if his treatment works) to make sure that no other imbalances/tightness are causing the piriformis to be overactive and tighten up and aggrevate the nerve in the 1st place.

In the begining of my rehab I did alot of dragging of the sled also, I would keep it very light at the moment (10-20 kg plate tops) and work on alot of trips backwards and fowards keeping very upright as that always seemed to get blood flow to that area, especially as sitting around for ages (long car trips ect) can aggrevate it as well.

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steak Veteran member

steak

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I too am a bit perplexed by his recommendations...Foam rollering is fine but no stretching, no flex.mob work? Im suggesting an explanation is in order and possibly putting a plan together including some activity for the PF...will suss it out

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teamfatboy Veteran member

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Just caught up on your misfortunes Rach :( That's a real bugger!

:ditto: what MG said :(

As to the prognosis and treatment, I'd be tempted to find a second opinion if your current physio doesn't deliver results in a meaningful timeframe.

But in the meantime, sounds like the Bench is in for some attention :nod: :-D

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