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Postpartum return to sport
I’ve been out of the game for sometime now. Lifting caused a lot of pelvic pain durning pregnancy so my training was hit and miss at best. Even then I was doing mainly kettlebell stuff, trying to keep a degree of work capacity and strength for labor and delivery. And On July 19, I brought a beautiful 8lb 8oz baby boy into the world!
Now in the postpartum period it’s been difficult to carve out the time to lift consistently. I’ve started and stopped multiple time now. But, At 4 months postpartum baby’s bedtime is fairly consistent and I feel mentally and physically ready to resume training.
Pre-pregnancy pr’s
Squat-501 sleeves(540 in wraps)
Front squat-315x2
Bench-225
OHP- 165
Deadlift-505
Goals: I’m planning on lifting in the spring classic. I’ll be restarting my novice linear progression and can hopefully run that til squat and dead are well into the 300’s, bench 200’s, and OHP low-mid 100’s.
No weight loss goals as of now. I’m about 10lbs up from pre pregnancy but have lost a significant amount of muscle mass. I’m still exclusively breastfeeding and as long as that is the case a recomp and feeding my baby are of higher priority then number on the scale. So the focus will be eating plenty of protein, nutritionally dense food, and high water consumption.
Last edited by PrincessErin; 11-24-2017 at 11:49 PM.
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I jumped into my husbands SS novice class today and they were power cleaning so I subbed that for dead but I do plan on running the first two weeks with dead’s every session.
Squat 185x3x5
Bench 135x3x5
PC 115x5x3
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11.24.17
Squat 195x3x5
OHP 95x3x5
Deadlift 225x5
Everything is moving fast and easy.
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I’ve miss s bunch of sessions
Tonight we hosted our third king of the hill event. This is a mock meet that everyone takes one rep with the bar as it increases in weight until everyone has dropped out and there is a king of the hill.
I missed squats being on mommy duty. Bench-185 attempted 200 but failed, dead(beltless) 365 attempted 405 but failed just last my knees, OHP-120. These are the first one rep maxes I’ve hit since October 2016.
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I’m officially in novice class now. Yay for lifting buddies and routine!
It’s been a few weeks so I kept the weights the same as my previous workout
Squat-195x3x5
Press- 95x3x5
Deadlift- 225x5, I was struggling it’s keeping the bar close and my back flat so coach is going to bring me down to work on form. But the weight moved easily.
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12-20
Squat@205x3x5
Bench@135x3x5
Deadlift@195x5
Last edited by PrincessErin; 12-27-2017 at 10:04 PM.
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12-27
I hope everyone had a very merry Christmas!
Squat-215x3x5; these felt super easy. My motor pattern is starting to come naturally again too.
Bench-145x3x5 super easy!
Good mornings-135x3x8
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12-29
Squats-225x3x5
Bench-140x3x5
Deads-205x5 stay at this weight, significant loss of flatness in back.
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1-1-2018
Happy New Year!
Missed first half of class so I didn’t squat
Bench-150x3x5
Good mornings 135x3x8
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