You should really only need 48 hours to recover. You'll be sore after that but you will be recovered enough to do work.
I don't annihilate them every other day with 25-30 sets...I do about 14-18 sets on average and I alternate between quad focus and hamstring focus (of course its impossible to do compound movements without hitting both quads and hamstrings but they still hit one harder than the other).
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Thread: How much pain are you in?
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07-17-2015, 12:26 PM #31Its not enough!
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07-17-2015, 12:35 PM #32
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07-17-2015, 01:49 PM #33
Yeah my primary movement for each of those days was:
Day 1 Machine Hack Squats (this is a weak sauce primary but I did a bunch of leg press with it and I knew it was going to get worse)
Day 3 Romanian Dead Lifts (this actually generates more soreness for me than any other leg movement)
Day 6 Barbell Hack Squats
Day 8 Sumo Dead lifts (I do these on leg day instead of back day)
Day 9 High Bar Squats
Tomorrow (day 11) I will use dumbell lunges or RDL's as my primary.Its not enough!
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07-17-2015, 04:41 PM #34
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07-17-2015, 09:33 PM #35
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07-18-2015, 07:31 AM #36
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07-18-2015, 07:51 AM #37
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07-31-2015, 09:13 AM #38
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07-31-2015, 12:24 PM #39
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07-31-2015, 12:38 PM #40
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I have a little niggling knee pain at the moment, nothing major it's just due to the volume on squats I'm doing while running Sheiko at the moment, pain goes away once I switch to another routine that is less arduous on the knees.
I have ripped a callus off my right hand deadlifting yesterday so that stings.
Other than that I have been very lucky. Other than a slight upper back muscle strain that was so minor it didn't even stop me from lifting a couple of days later I've been injury free for over a year. But I guess the weights I'm lifting are not that big, might be different once I start lifting bigger weights.Bench -216lbs
Squat - 268lbs
Deadlift - 375lbs
OHP - 134lbs
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07-31-2015, 02:17 PM #41
I'm not in pain per se but I just feel chronically tight in many places. But I know I need to do more mobility work. The most nagging one is this tightness deep in my left scapula. Had it for years and all the stretching, massage, foam rolling, lacrosse ball etc doesn't alleviate it.
If you really have elbow tendinitis and it's not something else, look into something called the Tyler Twist and reverse Tyler Twist. I had tennis elbow in my left arm and golfer's elbow in my right two years ago and those rehab moves helped.
One aside... It's kind of understandable why people think 35 is old. In sports (and granted most of us are not elite athletes) you are considered past your physical prime when you hit the mid-30's. I know when I hit 35 I felt I might be getting to the end of the line. I'm 47 now and it seems silly that I thought that way but I did.
Edit to add...I lied, my knees are constantly achy but combination knee sleeves or light knee wraps and remembering the Ed Coan "open up your taint" cue makes squatting relatively painlessLast edited by KoolDJVader; 07-31-2015 at 02:26 PM.
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07-31-2015, 04:01 PM #42
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07-31-2015, 08:43 PM #43
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07-31-2015, 08:54 PM #44
I had spinal surgery on June 9th. Two days before the surgery, I shredded my rotator cuff so bad that it cannot be repaired with regular surgery. Thy are planning some type of Lat muscle reattachment procedure. I am in pain today, and between the spine and the shoulder, it is hard to remember the last time I was not in pain.
I still train. No sense in not training.If you poke a bear in the eye, expect a bear like response.
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07-31-2015, 09:01 PM #45
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Almost in some sort of pain due to breaking my back years ago. Right now I'm also limping around on a arthritic hip and knee on the right side. I managed to tear my acl a couple years back and now it's getting arthric, the hip has bothered me for years and at this point I can lift my leg straight out in front of me. Still hitting the gym though.
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08-01-2015, 03:24 PM #46
No pain after 20 years of lifting...but I realize how lucky I am to never have been in a serious car crash....one drunk driver or someone texting plowing into me could change things in the matter of a second..knock on wood..knock on wood..I was also lucky to have not got injured playing sports
However, over the years I have had to make adjustments;
--switched many years ago from Barbbell bench to dumbbell bench to avoid shoulder aggravation..can Barbbell overhead press with no problems though
---my lower back never liked deadlifts so i quit doing deadlifts
---I stay below 255 on squats to avoid knee aggravation
---Pushdowns and French presses bug my elbows so I gave those up..weird that weighted dips don't cause any issues
---I take a week off from lifting sometimes to aid recovery
Made some more little tweaks over the years..you may want to try alternating grips or choosing alternative exercises..don't get stuck in the "I have to do this exercise" mentality.Last edited by .pumpingiron; 08-01-2015 at 04:08 PM.
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08-01-2015, 03:39 PM #47
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I would consider laying off deadlifting and squats for a while to let your back heal. Maybe do some walking lunges for your legs.
A little over a year ago i was doing dips and felt pain in my right shoulder. It was constant and with no improvement for three months. Then it slowly got better over about a month long period. It still isnt 100%. I finally started doing assisted dips about 2 weeks ago and am taking it very slow and easy.
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08-11-2015, 12:29 PM #48
Learn the lesson now
I am now 53... been training for about 30 years. It started a good 15 years ago... torn labrum from what they call "weight lifter shoulder".. so quite barbell and dumbbell chest work. Then about 3 years ago.. torn bicep tendon... today it is constant shoulder problems. When I am hurting I don't hesitate to go see who I need to.. the chiropractor, a massage therapist, physical therapist etc... I want to be able to keep training as long as I can. I am being told that after years of heavy training my shoulders have dropped to the front thus causing stress on the rotator cuff so they are working with me to get my shoulders to properly realign.
I have started daily stretching, core exercises, rotator cuff work and foam roller.... I have learned that the days of just walking in a gym and start pounding the weights are over. But if I take care of myself and do the maintenance stuff.. I can keep going and that is the goal. Luckily my years of training have left me with a solid base of muscle so am not chasing more muscle.
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08-11-2015, 04:25 PM #49
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08-11-2015, 04:49 PM #50
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08-11-2015, 06:23 PM #51
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You're doing some stuff wrong to be honest or maybe you've got something else going on?
I'm 49 and I will admit in the morning I'm stiff, my feet always feel like someone has beat the bottom of 'em etc...but after I get my coffee I'm pretty much golden. I lift 4 days a week and walk an hour a day 5-6 days a week. Only time I'm sore is when I make a change in my lifting routine (different lift or bumped weights).
The tendinitis can take up to a year to heal...some good threads on the O35 forum if you take the time to search about treating it.
Best of luck!
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