Drizzt Lifts Things

[drizzt]

Damn, can't access my journal from work anymore :-s The proxy is picking up something dodgy in it :pfft: Ah well, less excuse to slack at work I suppose!

Deload Day 4

93.5 today, up 1.5kg from Friday. Probably because I mainly sat on my arse all weekend :pfft: Went for a slow-paced jog on Sunday, but back niggle was playing up so didn't go too far/fast. Decided to stick with the deload/low volume while these injuries are still clearing up.

• Box Squats
  Bar warmups/Stretches
  5 x 60kg
  5 x 60kg
  5 x 60kg
  
• SLDL
  5 x 60kg
  5 x 60kg
  5 x 60kg
  
• OHP
  3 x 60kg
  3 x 60kg
  3 x 60kg
  
• Decline BB Bench
  5 x 100kg
  3 x 110kg
  5 x 110kg PB
  

Comments

• Box height was mid shin (lowest box in the gym) which was good to get nice and low. Paused for about 2 seconds on the box, probably a 2:2:2 tempo. Back niggle has been aching lately, which is funny because I haven't been doing much! :evil: Very frustrating, but the niggles didn't affect the box squats too much at all, however I could feel them there.
  
• SLDL - carried the same weight over for ease of use from the box squats. Nice and quick, probably 30seconds rest. Weight isn't really challenging, but with the niggles I'm keeping it on the cautious side still
  
• OHP weight carried over from SLDL for ease of use again. This wasn't really challenging either, went up quick and easy, worked on explosiveness from the chest and keeping form tight. Experimented with a few things in the small amount of reps I had to work with, such as split legged (alternating which legs were forward/back), wide grip, close grip etc. Medium grip/split leg seemed to be the easiest out of interest, but it wasn't exactly a comprehensive test for form, just an impromptu "try things" session
  
• Wanted to do incline bench but every time I went to use it someone was on it - and didn't want to do DBs (as I did them Friday) - so jumped on the decline. Very easy at 100, so pumped that to 110 which is technically a PB. I say technically because I never used to decline press (didn't have a decline bench at any of my old gyms), so never had the opportunity to do this amount, but I'm sure I probably could've in the past. That and I wasn't aiming for a PB, it just happened to be a good weight I thought. There was plenty left in the tank, could've easily got 10 reps at 110, and I reckon I could at least get my current flat bench weight up on decline too.

Good, quick session. In and out, lasted about 35mins (if that).

The injuries are becoming a real worry for me, the hamstring doesn't seem to have improved (nor has it gotten worse, though) since mid-last week, and the back niggle has worsened. To top it off, my right glute is hurting, and a niggle in my right knee is developing too - funny thing is, I haven't been doing anything to cause these niggles! So I've no doubt something is up. Will raise with the physio at my session tomorrow, but in the meantime, back to some RICE and wheat bagging I guess.

[rose]

Chacon = Chicken breast, wrapped in bacon :grin:

=P~ Yum!

Fillet wrapped in bacon is betterer 8) It has to be streaky bacon. Honey cured streaky bacon.

[drizzt]

Fillet wrapped in bacon is betterer 8) It has to be streaky bacon. Honey cured streaky bacon.

Steakon?

Gotta come clean though, I think I got the chacon idea from you mentioning steak wrapped in bacon previously Yet to try steakon though...

And agreed, honey/streaky iz the biz 8)

[Chillicat]

Chacon = Chicken breast, wrapped in bacon :grin:

=P~ Yum!

Fillet wrapped in bacon is betterer 8) It has to be streaky bacon. Honey cured streaky bacon.

My husband is of the opinion that pretty much anything wrapped in bacon = GOOD!

[teamfatboy]

Sorry to hear about the niggles... hopefully the physio can shed some light on the cause. Certainly, the advice she's been giving me has helped - stretched lumbars out after SLDLs today, and most of the aches have settled down.

Good luck!

[rose]

OK sir, well here's what I think... (give it a chance before poo pooing it)

I think your niggles have a lot to do with the creatine. If it were me, I'd make sure to get at least the minimum RDI's for magnesium and calcium, magnesium especially (as a magnesium supplement). A lot of people overlook the importance of magnesium when training hard. It's near impossible to meet daily requirements from food alone, even taking a multi doesn't really cut it.

Additionally, the glutamine may not be helping either sir. Like creatine, it encourages water retention, which in some people can cause muscle/joint aches. Maybe take a break from that as well, reintroduce it later.

I'm just guessing, because a similar thing happened to me in 2008. I supplemented with creatine and glutamine, started getting unexplained niggles and physio wasn't fixing them. So I decided to look at what effects things like creatine can have. This is not meant to be prescriptive, just an observation. I'm no expert, I'm just making a suggestion based on experience. This may not apply to you etc. Is that enough of a caveat? Can I stop now? :pfft:

Magnesium, for example:

Magnesium is also a cofactor to the enzyme creatine kinase which converts creatine into creatine phosphate or phosphocreatine (which is the storage form of creatine). Since creatine monohydrate supplements are extremely popular and proven to be effective, magnesium may be an important mineral in helping to optimize creatine function. In active muscle, creatine kinase also helps phosphocreatine combine with ADP to resynthesize ATP in contractile activity. This process, which involves magnesium, basically increases anaerobic endurance.

When you think about the above, your increased needs while training, supplementing with creatine in addition to fluctuations in creatine/creatinine levels in your body, it starts to make sense (IMO). You may not have been getting enough magnesium prior to stopping the creatine.

I'd take a magnesium citrate supplement, start with 600mg a day (seriously, that's not over the top for someone training hard). If you choose to supplement calcium too (rather than eat dairy say), go for a citrate rather than a carbonate, as carbonate is piss poor. Try to get 1000mg a day.

I know you're taking fish oil, but I'd also be inclined to slip some vit C in there because it's good for keeping joints lubed and may help with vague muscle and joint aches too.

I can back any of this up with reading material if required.

I'm pretty much of the opinion that a lot of 'injuries' in this game are the result of essential nutrient deficiencies, because it's so hard to meet optimal requirements. Things like high protein diets and training up your requirements. You sweat and piss out the good stuff - zinc, magnesium, calcium, potassium.

Don't lash me it's just a theory I tested etc. One size does not fit all.

Anyway. Um, that's all for now. Rose out :shifty:

[drizzt]

Thanks Miss Rose

OK sir, well here's what I think... (give it a chance before poo pooing it)

Of course!

When you think about the above, your increased needs while training, supplementing with creatine in addition to fluctuations in creatine/creatinine levels in your body, it starts to make sense (IMO). You may not have been getting enough magnesium prior to stopping the creatine.

Hmmm, I was supplementing with ZMA when I was on creatine, but didn't have these niggles then. You reckon coming off both (at the same time no-less) may have stuffed things?

Anyhoo, it's worth a shot :nod: I'll drop into Health 2000 today and pick some Magnesium and Calcium up. I'll also drop the Glutamine out.

Thanks again for the help, Miss Rose

[rose]

I can only hypothesize because this is the innuhnet etc. But there are some things I'd bet money on. Again this is not prescriptive, it's just my opinion.

Magnesium is essential to life, every bodily function requires magnesium - from taking a shit to neuromuscular transmission. You can't live without it. Training increases requirements. And you're training like a motherfucker.

The RDI for average Joe is 420mg. Average Joe doesn't meet this, even with a multi.

It's almost impossible to meet requirements through food alone and multi's generally use cheap, poorly absorbed forms of magnesium.

You requirements haven't changed and now you may not be meeting your requirements since stopping the ZMA.

There are 3 things I'd supplement with when training hard, as a safeguard, because it is just so damn hard to meet requirements through food alone - zinc, magnesium, calcium (I can't eat dairy).

If I could take ZMA, I'd make sure I had a backup supp for when I stopped. The added stress hard training places on your body in addition to shitting, pissing and sweating these mins out make it more important to ensure you're getting them IMO.

I also choose my food to ensure I'm getting 2800mg of potassium a day, for guys the RDI's approx 3800mg (supps only allow 99mg per cap so it's pointless taking them really).

You can laugh and scoff at this stuff but if you care enough to train hard but not support your body with the essentials, in my view, you're doing half the job.

Google magnesium, do some reading.

Good luck.

[drizzt]

Thanks Miss R :grin:

I shall do my homework on Magnesium and report back with any Qs :salute:

[teamfatboy]

OK sir, well here's what I think... (give it a chance before poo pooing it)

I think your niggles have a lot to do with the creatine.

Don't lash me it's just a theory I tested etc. One size does not fit all.

Anyway. Um, that's all for now. Rose out :shifty:

Wow... glad I read this ('cos I'm supplementing with pre-wo creatine and l-glutamine)... thanks Rose, even tho I'm not the intended beneficiary.

[TFB prints it out to read in detail]

[rose]

It's probably more to do with magnesium TFB. Creatine may increase requirements is my take on it. Drizzt stopping the ZMA as well has likely put him into a magnesium deficit. Again, just my hypothesis, not intended to be prescriptive. Jesus, can I stop with the caveats now? :pfft:

Lack of magnesium can lead to all sorts of problems. Same with calcium and zinc.

[teamfatboy]

[With apologies to Drizzt for thread-jacking] Interesting... 'cos I used up my NFS ZMA a week or so ago, and hadn't replaced it, altho I'm still on the creatine/glutamine. Off down the 'Quay for a wander now, might pick up some MgCitrate, just in case.

[drizzt]

No probs TFB, I'm interested in the discussion so feel free to continue it here.

Rose - just picked up a bottle that includes Calcium (1000mg), Magnesium (400mg), and Zinc (15mg per serve). Sound ok?

Is the 400mg Magnesium ok, or do you think I should up it by a tab? One tab contains 333mg Calcium, 133mg Magnesium, and 5mg Zinc.

I did look out for Calcium citrate, but most of what I saw appeared to be blends of different calcium types.

Was going to get the supps seperately (especially Magnesium), but the one I got included Zinc and Calcium for the same price (without losing out on Magnesium content - although I do need to take a couple extra tabs to get it), so thought why not. It'll last a month, in which time I'm sure I'll find out if your hypothesis is correct If you suggest buying the Calcium and/or Zinc seperately, I can do so no troubles (keen to get it sorted, so don't mind spending on it).

Also bought a bottle of Vit C (ascorbic acid, 1000mg)

[rose]

It's my preference to buy and take them seperately, so I have more control over how much I take of each one. Calcium can compete for uptake, so it's something to be mindful of when buying combo supps. I've never been a fan of combo supps for this reason. Manufacturers often combine vits and mins which compete for the same uptake sites, in the GI tract etc. Thus the old expensive urine thing.

However it's almost impossible to get a calcium citrate on it's own in NZ. IMO the Solgar calcium/magnesium citrate is good.

This is the magnesium I get. Citrate doesn't require stomach acid to break down so you don't have to take it with food. If you do take it with food, avoid high fibre foods.

Heaps of things interfere with magnesium absorption. In addition to a diet low in magnesium, it's another reason people struggle to meet the RDI.

Try to spread it out rather than taking it all at once. The more you take at once, the less is absorbed etc.

At the end of the day it's up to you, I'm only saying what I know and do.

[drizzt]

Thanks again Miss. R. You're full of awesome :notworthy:

I'll continue on with the one that I have (maybe 2 tabs with breakfast, and 2 with dinner?), and may look at buying that Magnesium Citrate on its own anyway - I don't think it was terribly expensive anyhoo.

So you'd suggest taking it separately from the other stuff I take? (Fish oil, Multi vit, Vit C etc...)

And know more caveats required, I'm happy to give what you're suggesting a try

[drizzt]

Oh, had Physio today. Mentioned the other niggles to her that had appeared (and that I had been taking it easy when they popped up!) and her theory is that my posture has some blame to take for it.

She believes my glutes, hams and hips are under-developed compared to the rest of me, and this may be contributing to the issues.

I also got accupuncture in the lower back... and... the right glute :cry: Neither was quite as painful as the hammy was, but I wish I knew that I was getting accupuncture in my butt beforehand :pfft: Would've waxed! Seriously though, bit of a dead butt and lower back at the mo, really the right hand side isn't happy.

She noted that no matter how much I relaxed, the lower back muscles were very tight, and believed this had something to do with my posture. Basically my hips are more forward than the average person (I seem to have fixed the shoulder slouch... mostly), so she wants me to try and get the hips back a bit.

At the moment when I lie on my back, you can slide a hand underneath my lower back without me moving anything. So she's given me some exercises to try and strengthen those small muscles (around the pelvis I think) with the goal eventually being to have no space underneath my lower back.

As a result of the accupuncture after-effects, I'm skipping training tonight. Will take it easy at the gym tomorrow too.

[Growth]

I wish I knew that I was getting accupuncture in my butt beforehand :pfft: Would've waxed!

Lolz

[teamfatboy]

Wow, musta been butt day :grin: ... that was where she was working on me, too... glute med, glute max, and ql....

Mind you, must be a drag for her, not being able to look your clients in the eye while you're talking to them!

Hope the work does the trick :pray: !

[drizzt]

Haha, nice. Yeah, I definitely felt sorry for her more than anything. I mean, it's not my prettiest area, I'll be honest :oops: I'm glad it was higher glute which was just a slight pull down of the shorts, and not anything mid-lower glute. That might've meant a full exposure to get to the area, which probably would've resulted in aborting the mission :pfft:

And yeah, it's good to have a couple of things to try and get over these niggles - dietary from Rose, and physical/posture-based from the physio. Hopefully combined, I can knock the niggles on the head once and for all :nod:

[teamfatboy]

That's what I like about this, there's heaps of learning... there are days when I think it'd be easier to be a runner... training plan consists of:

a. long run

b. short run

c. fast run

d. slow run

e. Repeat all of the above!.. but how many runners do you know who pick over their diet and supplementation so intensively, who know muscles by name?

It's all good fun... unless you're the physio

[drizzt]

It's all good fun... unless you're the physio

:nod: I quietly agree with most of the rest of your post, but I have a few running mates who'd probably disagree and think the same of us :-s :gunfire:

Deload Day 5

Short and sharp today

• Pullups
  8 x bodyweight (overhand, wider than shoulder-width)
  8 x bodyweight (neutral grip)
  6 x bodyweight (overhand, wide grip)
  
• Rear Delt Raises
  10 x 10kg
  10 x 10kg
  10 x 10kg
  
• Ham Curls
  10 x 10kg (single leg)
  10 x 10kg (both legs)
  
• Dips
  6 x +30kg
  6 x +30kg
  6 x +30kg
  

Took about 20-30mins today, nothing too taxing but just enough to work the muscles over without putting too much stress on the niggles.

Injuries felt really good today, not much pain at all (can still feel them, though).

[teamfatboy]

Musn't mock runners, I still have a plan to do the Harbour Capital 10k in June :shifty:

Sure our paths must have crossed today - I keep looking for a bearded ninja warrior type

There was a Vettori-look-alike there when I was upstairs but he was way too scrawny.

[drizzt]

Sure our paths must have crossed today - I keep looking for a bearded ninja warrior type

There was a Vettori-look-alike there when I was upstairs but he was way too scrawny.

Heh, may have been me, I am deloading after all :pfft: But I think I did see the same guy... wearing a cap?

The beard is getting on my nerves a tad, can't think of any good points to it really! Apart from looking a bit mongrel Just trying to outlast my mate who has joined in the beard growth with me, the winner receives a doz of the beer of his choice Not a huge incentive for me, but I'm too competitive to lose 8)

[teamfatboy]

Yep, I think he had a cap on.. but he was shorter than me, and I think you said you were 6', so way taller than Vettori-man.

There was some mega skinny dudes in there at lunchtime, but I went back before my evening session, just used the place for some stretches and stuff, and the netball teams were training... almost made it worth staying!

[drizzt]

....the netball teams were training... almost made it worth staying!

:nod: Always a good session when they're about! Some tall girls! :shock: