Lower Body Layoff & Upper Powerbuilding
Monday 11/2
Bench.........205x5x5 <--- Feet up.
Curl............65x8x3, 55x12x3
Airdyne Intervals 8 min
Wednesday 11/4
Press..........135x8x3, 85x12x2, 65x12
CG Bench....175x8x5 <--- Feet down! This is progress.
LTE............65x12x3
Band Pressdown 3x15
Airdyne Intervals 5 min
Friday 11/6
Band Assisted Chins..3x10
Band Pulldowns........3x12
Band Face Pulls........5x15
Airdyne - moderate pace 5 min
The sciatic pain has improved. I'm still limping, but it's not agonizing to get out of a chair anymore. Benching with my feet down on Wednesday still hurt, but not much.
I'm taking a layoff to heal; I'm not sure how long. A big lesson from last week was that squatting and pulling make me feel worse. I tried doing intervals on the Airdyne to keep my lower body active, and it actually seems to help with the pain. In the meantime I am going to do upper body training inspired by Andy Baker's articles on his 8-5-2 powerbuilding format. Might as well use the time I'm not squatting to mess around with accessories.
I'm about to leave on a two week business trip - not sure yet if I'll be able to train.
Lower Body Layoff & Travel
Monday 11/9
Bench.........275x1, 245x3, 225x8, 185x8x2, 135x12
Curl............70x8x3
DB Curl.......35x12, 25x12, 20x12
Friday 11/13
Press..........165x1, 150x4, 135x6, 95x8x3
LTE.............70x12x3
I managed to find my way to the gym twice this week. I don't have a lot of time (working a weird schedule), so I just did a heavy single with some backoffs and accessories. I've gotten spoiled with my home gym; my equipment is way better than this shit. I've taken this opportunity to mess around with dumbbells. Dumbbell accessories feel weird and alien to me now. I was planning to buy dumbbell handles for my home gym, but now I'm not sure.
The pain is steady. It's not getting worse, but it's certainly not improving. I've tried foam rolling and aggressive massage. Stretches and yoga-type movements piss off my SI joint more. I imagine if I go back to my doctor he will give me a steroid pill or maybe one of those cortisone shots, which I would rather avoid. Ive noticed my left hip is grinding and popping a little, which I assume is a result of the inflammation.
AJ says it helps, so maybe I'll try going to a chiropractor when I get home? It's been a while now, and I'm willing to try just about anything at this point.
Lower Body Layoff & Travel
Wednesday 11/18
Bench.........285x1, 255x3, 225x8
Curl............70x8x3
TRX Fly.......3x12
TRX Curl.....3x12
Only made it to the gym once this week. Set a new bench PR, did my backoffs, and then messed around with the TRX. Not going to lie; it was kind of fun.
The pain is improving. I had a breakthrough a few days ago when I was shifting around and got a loud crack right in the SI joint. It suddenly felt about 50% better - I think the inflammation has gone down enough that the joint has returned to some kind of normal arrangement. There is still pain, but I'm not limping anymore, and I can get up from a chair without that intense shooting sciatic pain.
Now, my symptoms are:
- Some pain in the SI joint and hip
- Some numbness on the inside of my calf
- Weakness in the quad
Hopefully recovery is in sight. I don't know when I plan to get back to squatting and pulling. Taking a layoff seems to have done some good.
Lower Body Layoff - Back Home
Monday 11/23
Bench.........235x5x5
Curl............75x8x3
TRX Press....3x12
Wednesday 11/25
Press..........146x5x5
Friday 11/27
Bench.........260x5
Press..........162x1x5
It's good to be back in my own gym. The pain has improved a lot. I'm able to use my hips in the press again, and I think I'll be ready to start squatting and pulling light next week.
I'll see how it goes, but a huge lesson is shaping up here: we talk a lot about training through and around pain and injuries, but there are situations where a layoff might be best. It's important to know the difference.
Lower Body LP - Back in the Saddle
Monday 11/30
Squat.........45x5x3
Bench.........240x5x5
Deadlift.......135x6 <--- lost count
Wednesday 12/2
Squat.........95x5x3
Press..........148x5x5
Deadlift.......185x5
Friday 12/4
Squat.........135x5x3
Bench.........265x5
Press..........164x1x5
Deadlift.......225x5
I am working up on squats and deadlifts, moving with extreme caution and focusing on hard thoracic and lumbar extension. I'll keep up this fast LP next week. I got a 3 inch belt to use for pulling, and I can see on video that it doesn't interfere with my back like the big squat belt does. I wish I got a 3 inch belt from the beginning.
Of note, I picked up the compressed TM for press and bench press where I left off, and the PRs keep coming.