Gwynn's Training Log

[Mr.City]

How have you been warming up? I know that injuries often require longer warming up periods.

[Gwynn]

Thanks Murrie and Mr. City.
Murrie:
I put "crappy" because I had no juice; I just had to slog through that day. And my form was pretty wobbly.
Mr. City:
I warm up on the rower for 5 minutes and then for all my lifts do 4-5 warmup sets getting incrementally heavier and with fewer reps until I hit my work weight. Since nothing hurts until late the next day it's pretty hard to tell what exactly is going on. One time I skipped a warmup set and I could tell it was a mistake right away - my work sets felt horrible.

[Gary Gibson]

Gwynn,

Love your training log.

I wish I could offer advice on the injury stuff, but that's always a judgment call. I've had persistent, serious pains from going too heavy too often (wicked elbow pain from daily weighted chins and sciatica from daily deadlifts), but those went away when I finally forced myself to take a few weeks off. The other little niggling stuff has tended to go away on its own after I push then back off and recover. There's little that proper training (particularly proper squatting) won't cure...BUT make sure to fix any underlying issues that will thwart training. In my case, it was that effusion in my knee that inhibited muscle action; the muscles in my right leg were wasting away and my ligament was not healing, despite all the squatting; I had to address the effusion (months of daily knee aspirations) before training could work its wonders.

Glad to hear you are rocking the belt and knee sleeves. To be honest, it sounds like you could use a set of compression shorts (or light and very loose squat suit from Inzer) as well for that hip. I'd get my head handed to me by the three Stygian witches (who use their real names) for saying this on the board, but this is between you and me. I never squat heavy without my belt, sleeves and compression shorts. The constant use of compression shorts is a recent addition, and it's something that my favorite powerlifter Jack Reape recommends. I am very glad I took his advice.

Back when I was rehabbing my right knee, most days the knee felt unstable and weak and I ended up wearing my neoprene sleeve all the time. It took a few months of training and now I don't need to do that anymore. Maybe some compression shorts would help your situation both in the gym and out of it.

Note: I am NOT in any way reimbursed by the manufacturers or retailers of this stuff. And I don't care how many people have gotten strong without proper shoes/belts/sleeves/wraps/shorts. We're not all 18-25 year old males and we don't all have the same proportions, training history, injuries, etc. A lot of us stand to benefit from sensible additions of equipment.

Sorry to ramble. Good luck. Keep posting. This log is one of my favorite things to follow.

[Gwynn]

... when I finally forced myself to take a few weeks off.

And this is what I suck at doing. Definitely not ready to make that commitment yet. Between martial arts and weightlifting there are so many variables, it's hard to pinpoint any one or two issues. I have had problems with that hip since age 16 though, so I will look into compression shorts while I also get a PT's opinion (I'm seeing Kelly Starrett at SF CrossFit because I've heard good things) just to have my bases covered.

We're not all 18-25 year old males and we don't all have the same proportions, training history, injuries, etc.

Hahahaha. That's so true and thanks again for all your posting, injury related and otherwise. It's helped me quite a bit.

So, what do you think of the Original Rehband Warm Pants? I saw them on the jackal's gym website. Is this what you mean by compression shorts?

[Gary Gibson]

Edit: I have Rehband compression shorts, but I do NOT have the old style.

I have the newer style black compression shorts and not the older blue ones. You can see me wearing them without regular shorts on my training videos. (Don't worry; I did this very late at night when no one was there to be offended.)

I have the old style blue knee sleeves in medium and large. The mediums are still going strong and the larges will be there waiting for me when I put on another 20 lbs.

You'll notice that these are nearly $70. I don't have squat pants or briefs yet and can't say how they compare to Rehband's stuff...but Inzer's basic squat pants or briefs for a fraction of that price at House of Pain. Again, I don't know how squat suit material compares with neoprene mixes, but I'll find out in January when my first squat suit arrives. Squat suits were originally designed for protection and light support. Inzer's basic stuff, especially if bought loose enough to wiggle into without much effort--won't add pounds to your squat; just give you some warmth and support.

Further note that Jack Reape--on whose advice I bought the compression/warm pants--is a single-ply USAPL champ. He could use light squat suits, probably has many broken-in suits that could be used that way, and he still opts to use compression shorts and neoprene sleeves as part of his raw training. Something to consider.

[Gwynn]

12/10
Squat 150x3x5
Bench 97x3x5
Pull ups 3x3 at BW

Looks like squatting doesn't make my hip worse, or at least if it does it's negligible enough that I'll keep em in. I tried extra layers of angora/wool long underwear for warmth on the hip, but compared to the heat generated by neoprene it was unremarkable.

I'm considering getting cheap neoprene shorts just to see if the warmth is what I need. I can find them online for under $20. Or I'll get the compression neoprene for $70. I looked at the option of light squat suit/shorts, but the fabric doesn't look any warmer than what I already have access to and use frequently and I tend to be very well served by heat! Heat!!!! Heat!!!!! (As I type I'm sitting upstairs in my very cold warehouse/living space wishing there was more of it.)

[Gwynn]

12/15
Squat 155x3x5
Press 74x3x5
Chins 3x5 on the blue band

Went to see a PT today. I have hope. This will take some time and dedicated work but I believe I can have a functioning hip joint again. I may throw in some pulls after another week and see how it goes.

I may need to program bench and press weekly instead of linearly. I seem to be topping out on both of them. I'll give it enough time to get back up to my previous 107 & 80 but both lifts don't feel like they're progressing any more.

[Gwynn]

12/17
Squat 160x5x3
Bench 100x5x3
Dips - Last I did them I was doing 3 sets of 3. Tonight I couldn't do one. No wonder my bench feels so awful. So dips: 3x5 with a 22 pound assist.
Weighted situps 3x5
My hip is still on the recovery road as in not worse. Next week I'll reintroduce pulls.

[Gwynn]

My hip was doing so much better! Then last Saturday during aikido - not from anything that I did, that I know of - the right side of my ribs locked up, much like when you get punched, or land badly, except that it stayed that way.

I trained through it for a couple more hours, hoping it would work itself out, it did not. Followed that by anti inflammatories, acupuncture, some Feldenkrais and by the next morning I could move a little.

After a ton of Feldenkrais I trained a little on Monday, and yesterday spent about an hour on aikido and brazilian jujitsu, and another hour lifting:

light squat, 135x5x2
press, 75x4x3 - was meant to be 5 reps per set but I have lost a good 5 lbs on my press :-(
deadlift, 210x1x5

First time I have pulled in about a month. I'm trying some new ideas and my hip didn't care for it, but neither did it go back to where it was before.

Today my ribs have seized up again, so more Feldenkrais is on the table before I train again. I feel like an old British motorcycle.

[Tor]

Hello Gwynn,

Sorry to hear about the injuries, heal up.

I had a question for you: did you ever get that belt and how do you like it? I want to get my mom one for Christmas (yes, I realize this is tomorrow), but I'm concerned that a 4" belt will be too wide (she's 5' 4"... and sorry to put you in position of 'token female' on the forum; I think we all think of you as 'highly esteemed female' on the forum, instead).

Thanks,

Tor