Postpartum return to sport Postpartum return to sport

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Thread: Postpartum return to sport

  1. #1
    Join Date
    Oct 2015
    Posts
    40

    Default Postpartum return to sport

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    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.

  2. #2
    Join Date
    Oct 2015
    Posts
    40

    Default

    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

  3. #3
    Join Date
    Oct 2015
    Posts
    40

    Default

    11.24.17

    Squat 195x3x5
    OHP 95x3x5
    Deadlift 225x5
    Everything is moving fast and easy.

  4. #4
    Join Date
    Oct 2015
    Posts
    40

    Default

    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.

  5. #5
    Join Date
    Oct 2015
    Posts
    40

    Default

    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.

  6. #6
    Join Date
    Oct 2015
    Posts
    40

    Default

    12-20
    Squat@205x3x5
    Bench@135x3x5
    Deadlift@195x5
    Last edited by PrincessErin; 12-27-2017 at 10:04 PM.

  7. #7
    Join Date
    Oct 2015
    Posts
    40

    Default

    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

  8. #8
    Join Date
    Oct 2015
    Posts
    40

    Default

    12-29
    Squats-225x3x5
    Bench-140x3x5
    Deads-205x5 stay at this weight, significant loss of flatness in back.

  9. #9
    Join Date
    Oct 2015
    Posts
    40

    Default

    starting strength nutrition camp
    1-1-2018
    Happy New Year!

    Missed first half of class so I didnít squat
    Bench-150x3x5
    Good mornings 135x3x8

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