~RISING FROM THE ASHES~ The rebirth of a novice.

[fittofattofit]

Todays workout.

Squat
245 x 5
245 x 5
245 x 5 VOLUME PR!!!
Increase to 250 next workout for volume PR. Today...... was very very heavy.

Bench Press
215 x 5
215 x 5
215 x 5
I needed a little help with lock out on the last rep of the last set. It was close enough for me to count it, but it is definitely time to micro load on bench.

Chest supported row
170 x 5
170 x 5
170 x 5
Increase to 180 next workout.

Iso leg curl
55 x 10
55 x 10
55 x 10

Dips
BW x 15
BW x 15

yup. congratulations, getting to the very heavy weights.

well done.

^^^^^^^ this!
Squat, bench and rows all heavy and 3 good sets each!

[baker]

Whoa......squats looking awesome.

[Jtbny]

just catching up. Great job on the squats. Hitting PR each session? Crazy!

Ok back to lurking...

[jeffspicoli123]

Muscle Ups
bw x 6
bw x 1


:

On rings or a pullup bar? Any vids of these?

[acrawlingchaos]

Update.


The Monday before my last squat session, I went to a chiropractor and had deep tissue work done as well as an adjustment. On Tuesday I hit the gym and PR'd squats. On Wednesday.... I felt like I had been hit by a truck. Apparently the Chiro wasn't exaggerating when he told me I would feel sore, and I had no idea the heavy lifting would make it so much worse.

Anyhow, apparently my problem was a slight pelvic tilt. Nothing serious but something that needed correction and something I have to heal from. I feel better and will probably take a short break until I can come back at this 100%.

This works, as I have a few stressful personal details to take care of in my personal life, and want to come back to SS when I can hit it appropriately. In the meantime, I have gone back to the gym for rehab / mobility work, and foam stretching is a daily habit now.

[fittofattofit]

Bad luck about the back. I've spent much of the last year trying to work my way through pelvic and hip issues that arose from tightness and imbalance due to years of cycling and then a big focus on heavy lower body work because of RC
The good thing is that you're being proactive so that you should be able to get back on the progression ladder sooner!

[acrawlingchaos]

Ya, the plan is to not let it get serious. I have no normal day to day mobility issues and it's really some occasional aches. Though since the "re-alignment" I have felt really beat up.

I think a solid 4-6 weeks will get me back to 100%.

[Lou1se]

Sorry to hear about the back and other issues. Pretty brave getting straight into squatting after the adjustment, things tend to be all loosened up after a visit. Don't want to bust a spring or anything Maybe get some walking done to help settle the area. Nice to see you hitting a few PR's, bulking definitely rules!

[Payton1221]

Update . . . Nothing serious but something that needed correction and something I have to heal from. I feel better and will probably take a short break until I can come back at this 100%.

This works, as I have a few stressful personal details to take care of in my personal life, and want to come back to SS when I can hit it appropriately. In the meantime, I have gone back to the gym for rehab / mobility work, and foam stretching is a daily habit now.

Best wishes for a speedy and full recovery. I must say, you have an awesome attitude, and as discussed many times in the past, weightlifting is a marathon--not a sprint. I was 100% behind you when you started that severe SS deload, and you since have fully recovered from that with new PR's to boot. Same thing here: you'll fully recover, deload to some extent, and NEW PR's will be hit. Five years from now when you're 190 and 9% bf, this will be a distant memory.

[Saintsqc]

Awww man that sucks! How long do you think it will take before you can start back?

Also, what kind of pelvic tilt? I didnt know it could cause this kind of problem? I always thought it will only lead to posture and flexibility issue.

[lunchbreak]

Just checking in to see how you are feeling after a couple of weeks. Hope things are going well for you and sorting themselves out.

[drudixon]

Just checking in to see how you are feeling after a couple of weeks. Hope things are going well for you and sorting themselves out.

This. Hope you're well ac.

[acrawlingchaos]

Hello guys, thanks for checking in . Doing much better thank you. Most of the pain is gone and the discomfort isn't usually noticed. I feel 10x better and want to get back today.... but I won't. I'm too much in a rush and really need to wait until I feel 100%. I figure another 2 maybe 4 weeks will be a good time frame for me to start. Based on how I feel NOW, I should be in good form and ready to dead lift as well by then.

This just goes to show how green I really am at this. I have a lot to learn still, and I really need to develop patience.

[acrawlingchaos]

OK.... UPDATE.

Back is feeling (again) much better. Lower back still a little tight, but my hips seem to be pain free and ROM getting much better. I have a ROLFing session tomorrow at noon. I'm hoping it will iron out a lot of the hypertonia. With any luck, I should be back in the gym next weekend (first week will be light and a lot of stretching).

I've been foam rolling about once a day for about 5-10 minutes and doing some ROM and stretches. By the end of the month, I should be in full swing, and be hitting old numbers by Christmas.



On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

[SuffolkPunch]

On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Congratulations!

Can you make me a program for that lean athletic look? I've got a shakeweight and a bosu ball.

[lunchbreak]

I've been foam rolling about once a day for about 5-10 minutes and doing some ROM and stretches. By the end of the month, I should be in full swing, and be hitting old numbers by Christmas.

On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Congrats on the certification!

I bought one of those foam rollers several weeks ago. I love it! Currently use it in front of the TV, so about every couple of days (don't watch much). As good as it is on the legs I find it even more useful for getting kinks out of my back, sort of a poor man's massage.

[Payton1221]

On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Uber-cool. I sense that you have an insatiable desire to learn, which should pay dividends for your clients.

(reps on spread)

[danap3681]

On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Congrats ACC!!!!

[HoustonTXMuscle]

OK.... UPDATE.

Back is feeling (again) much better. Lower back still a little tight, but my hips seem to be pain free and ROM getting much better. I have a ROLFing session tomorrow at noon. I'm hoping it will iron out a lot of the hypertonia. With any luck, I should be back in the gym next weekend (first week will be light and a lot of stretching).

I've been foam rolling about once a day for about 5-10 minutes and doing some ROM and stretches. By the end of the month, I should be in full swing, and be hitting old numbers by Christmas.



On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Mainly just lurk in your journal, but wanted to extend congrats on the NFPT certification. Also nice to hear that your back's much better.

[Bando]

On another note, one of stresses have gone away. I took my test today and am now an NFPT Certified Personal Trainer.

Nice! Congrats!

[lynore]

Wishing you a full and speedy recovery. Congratulations on your NFPT certification. You will have many happy clients, I'm sure.

[fittofattofit]

Congrats on the cert and good news on the recovery

[cmoore]

Nice work. Rooting for continued healing and awaiting your return.

[auntAuntieBea]

I took my test today and am now an NFPT Certified Personal Trainer.

Hey that's awesome! You're gonna screw up my "90% of trainers ... the other 10%..." ratio/quote though.

[baker]

Congrats on the cert, looking forward to your return.

[Lou1se]

Congratulations, you will make a fine PT! Glad to hear the back is better. :-)

[drudixon]

Congrats on the cert, looking forward to your return.

This^^^^^

[acrawlingchaos]

Can you make me a program for that lean athletic look? I've got a shakeweight and a bosu ball.

I'll have you toned in no time at all!!!!

Congrats on the certification!

I bought one of those foam rollers several weeks ago. I love it! Currently use it in front of the TV, so about every couple of days (don't watch much). As good as it is on the legs I find it even more useful for getting kinks out of my back, sort of a poor man's massage.

It's awesome... I use it for hips, it band and lower back... they have some pretty cool textured one I wanna get to really grind it out.

Uber-cool. I sense that you have an insatiable desire to learn, which should pay dividends for your clients.(reps on spread)

Ya... I want to get about another year or two of getting my own body together before I train others. I will also be working on the poor mans associates. I will CLEP as much as I can, I have 25 credits now, and my Cert is worth 3.

Congrats ACC!!!!

Mainly just lurk in your journal, but wanted to extend congrats on the NFPT certification. Also nice to hear that your back's much better.

Nice! Congrats!

Wishing you a full and speedy recovery. Congratulations on your NFPT certification. You will have many happy clients, I'm sure.

Congrats on the cert and good news on the recovery

Nice work. Rooting for continued healing and awaiting your return.

Hey that's awesome! You're gonna screw up my "90% of trainers ... the other 10%..." ratio/quote though.

Congrats on the cert, looking forward to your return.

Congratulations, you will make a fine PT! Glad to hear the back is better. :-)

This^^^^^

Thank you so much for the well wishes and congratulations. You guys seriously rock!






Here's another quick update... Rolfing; if you get the chance DO IT. It was very very different. It isn't at all like I had imagined. I had always heard that it was painful, it isn't. , or at least it isn't the right word. It's intense. The pressure is mild and they don't really contort or twist you. It's almost like trigger point or ART.... hard to describe but was still relaxing. The practitioner was amazing. He had a great grasp of anatomy, discussed the procedure and did ROM and posture analysis before hand. I set up another appoint in three weeks.

[Jtbny]

Hey Jeff checking in. Grats on the cert!! Sorry to hear about the aches and pains...hope you heal up soon.

[acrawlingchaos]

Hey Jeff checking in. Grats on the cert!! Sorry to hear about the aches and pains...hope you heal up soon.

Same to you... heal quick. Rolfing... do it!



Oh, and one other thing. I went and purchased another camera so I will be able to tape my squat PR!