[quote]Mike Robertson wrote:
Have you been to someone versed in ART or massage? That would be my first stop, especially if you think it’s just soft-tissue.
However, next time the FIRST thing happens, get it cleared up before moving on. It sounds like your initial injury led to this one, as your body was forced to compensate.
Stay strong
MR
[/quote]
I have not seen anyone for this but did see an ART specialist many years ago when I hurt my lower back. Same type of story. I agree with you, I think I’m getting these injuries because my body is being forced to compensate. I don’t think the problem is poor form, I think it is some sort of imbalance but I can’t figure out if it is due to an imbalance in strength or flexibility, and what area(s) are responsible. Is this something I could self-diagnose and correct or is seeing a specialist required? Money is an issue now (I’m still a student…).
Just to be clear, do you think I should refrain from all form of lower-body work until this is cleared?
If you can get back in with the ART guy, I would definitely go for it and have you check them out. If they are qualified, have them watch you squat, pull, etc. (even if it’s just the movement) to see if they see anything funny. Until you are pain-free, I wouldn’t mess with pushing the weights, especially since you’ve already been injured twice. Good luck bro!
Stay strong
MR
[quote]Bob A wrote:
Mike Robertson wrote:
Have you been to someone versed in ART or massage? That would be my first stop, especially if you think it’s just soft-tissue.
However, next time the FIRST thing happens, get it cleared up before moving on. It sounds like your initial injury led to this one, as your body was forced to compensate.
Stay strong
MR
I have not seen anyone for this but did see an ART specialist many years ago when I hurt my lower back. Same type of story. I agree with you, I think I’m getting these injuries because my body is being forced to compensate. I don’t think the problem is poor form, I think it is some sort of imbalance but I can’t figure out if it is due to an imbalance in strength or flexibility, and what area(s) are responsible. Is this something I could self-diagnose and correct or is seeing a specialist required? Money is an issue now (I’m still a student…).
Just to be clear, do you think I should refrain from all form of lower-body work until this is cleared?[/quote]
Our group here at Brownsburg Fire are prepping to take the NSCA-CPT Exm on Oct. 1. Do you have any suggestions or test strategies?
BTW, getting back into a routine post c-section is going very slow. I’m only up to running 2 and a half miles. I run and lift on shift only…every third day. I’ve been doing an exercise on each body part lately just to wake up the muscles again. The abs are lacking, but I try. I usually do a 3 set 8-10 rep on each. Here is a typical routine:
Chest…Flat Bench
Triceps…Skull Crushers
Biceps…Hammer Curls
Back…Deadlift and Hyperextensions
Legs…Leg Press or Squats
Shoulders…Military Press and Front/Side Raises
Sound good to get started? I’m still pretty depressed about the weights. Not anywhere near what I used to do.
Hope all is well up north. The guys loved the Squat, Bench, Deadlift Seminar!
Doesn’t look bad at all. I would definitely focus on getting all your abdominal muscles working again, including the TVA. I’ve worked w/ a lot of women post C-section who have no motor control left in their abs. Get to work!
Glad to hear the guys liked it. I’m actually living more in your neck of the woods now (Fishers), so shoot me a PM as I’m looking into doing some cool stuff in the next few months!
Stay strong
MR
[quote]Firefighter147 wrote:
Hi Mike!
Our group here at Brownsburg Fire are prepping to take the NSCA-CPT Exm on Oct. 1. Do you have any suggestions or test strategies?
BTW, getting back into a routine post c-section is going very slow. I’m only up to running 2 and a half miles. I run and lift on shift only…every third day. I’ve been doing an exercise on each body part lately just to wake up the muscles again. The abs are lacking, but I try. I usually do a 3 set 8-10 rep on each. Here is a typical routine:
Chest…Flat Bench
Triceps…Skull Crushers
Biceps…Hammer Curls
Back…Deadlift and Hyperextensions
Legs…Leg Press or Squats
Shoulders…Military Press and Front/Side Raises
Sound good to get started? I’m still pretty depressed about the weights. Not anywhere near what I used to do.
Hope all is well up north. The guys loved the Squat, Bench, Deadlift Seminar!
Just wondering what you thought about sand bag training. I am currently incorporating this into my workout week but I am not sure what emphasis it should have. Once a week? With a couple of days of iron or 2 days each, etc. It really seems to be a great conditioner. I am not a powerlifter and I mostly lift to assist martial arts, but I love lifting heavy and I am really interested in relative strength. Any ideas for a spilt? Or frequency? Can it replace lifting? Say by alternating weeks? Thanks a lot for any tips.
Just wondering what you thought about sand bag training. I am currently incorporating this into my workout week but I am not sure what emphasis it should have. Once a week? With a couple of days of iron or 2 days each, etc. It really seems to be a great conditioner. I am not a powerlifter and I mostly lift to assist martial arts, but I love lifting heavy and I am really interested in relative strength. Any ideas for a spilt? Or frequency? Can it replace lifting? Say by alternating weeks? Thanks a lot for any tips. [/quote]
I was using sandbag lift and carries with CT’s Renaissance program. I did that for several weeks and have begun WS4SB 2. I have one day for “strongman conditioning” (as mentioned in the article) and use the sandbag lift and carry with other exercises (med ball toss, backward sled drags and car pushing).
You can use sandbag training in place of regular weight training or in addition to. It’s really quite limitless and depends on your goals. You can perform all the same lifts as you would with weights (provided you have different sized sandbags).
I’d start out using it once a week as GPP after your weight workout, or split your workout up to include weights and sandbag stuff. Or do a day devoted to strongman lifts.
Coach-
Before I do any of the cluster set training i asked u about the other nite, i was thinking of doing your quest for size and strength routine. Do you have any suggestions for someone whos 6’4 and has long arms and legs, i get alot of back problems im hoping the good morning take care of it. Any other suggestions?
Make sure you are doing plenty of abdominal work in all planes, as well as working to strengthen the legs.
People with our bodytype will always shift the load/focus of the lift to the low back d/t the great leverage and phenomenal strength. Good luck!
Stay strong
MR
[quote]TJ Hoffpauir wrote:
Coach-
Before I do any of the cluster set training i asked u about the other nite, i was thinking of doing your quest for size and strength routine. Do you have any suggestions for someone whos 6’4 and has long arms and legs, i get alot of back problems im hoping the good morning take care of it. Any other suggestions?[/quote]
Mike, after reading your hardcore stretching article,I decided to start stretching a couple times a week. Coupled with Coach Davies’ Man of Steel workout, I’ve regained much of the flexibility that I’d lost in my lower body. However, my upper body, especially my shoulders and wrists, prevent me from implementing olympic-style lifts (snatches, overhead squats, power cleans, etc.). Since your sample stretching program doesn’t provide any shoulder or wrist stretches, what would you reccomend for me to do in order to:
1.) be able to pull my wrists far back enough to be able to do power cleans (i.e. the lockout position)
2.) be able to keep my arms in the snatch position in order to do overhead presses, and then progress to snatches.
Thanks in advance.
For the wrists, basic flexion/extension stretches work great. I’ll try to post a pic or two here.
For the overhead position of the snatch, you need to focus on stretching the anterior shoulder girdle in both a static and dynamic fashion. The pec/anterior delt stretch works great, but shoulder dislocates with a broomstick work great as well.
Let’s see if I can get those pics up!
Stay strong
MR
[quote]nopal_juventus wrote:
Mike, after reading your hardcore stretching article,I decided to start stretching a couple times a week. Coupled with Coach Davies’ Man of Steel workout, I’ve regained much of the flexibility that I’d lost in my lower body. However, my upper body, especially my shoulders and wrists, prevent me from implementing olympic-style lifts (snatches, overhead squats, power cleans, etc.). Since your sample stretching program doesn’t provide any shoulder or wrist stretches, what would you reccomend for me to do in order to:
1.) be able to pull my wrists far back enough to be able to do power cleans (i.e. the lockout position)
2.) be able to keep my arms in the snatch position in order to do overhead presses, and then progress to snatches.
Thanks in advance. [/quote]
[quote]
For the wrists, basic flexion/extension stretches work great. I’ll try to post a pic or two here.
For the overhead position of the snatch, you need to focus on stretching the anterior shoulder girdle in both a static and dynamic fashion. The pec/anterior delt stretch works great, but shoulder dislocates with a broomstick work great as well.
Let’s see if I can get those pics up!
Stay strong
MR [/quote]
The wrist flexion/extension stretches are when you hold your arm outstretched in front of you and then bend the wrist down/up with the other hand right? Because that’s what I’ve been doing.
As for the pec/delt stretch, that’s the doorway stretch that you outlined in yopur article, I think. Should I just incorporate these into my regular upper body stretches? Thanks for the help.
I actually learned a great stretch for the wrist flexors at the USA Weightlifting seminar I attended in '03, but it’s pretty hard to describe. I’m having issues posting the pics, but check back in this thread and I’ll do my best to get them in here!
Stay strong
MR
[quote]nopal_juventus wrote:
For the wrists, basic flexion/extension stretches work great. I’ll try to post a pic or two here.
For the overhead position of the snatch, you need to focus on stretching the anterior shoulder girdle in both a static and dynamic fashion. The pec/anterior delt stretch works great, but shoulder dislocates with a broomstick work great as well.
Let’s see if I can get those pics up!
Stay strong
MR
The wrist flexion/extension stretches are when you hold your arm outstretched in front of you and then bend the wrist down/up with the other hand right? Because that’s what I’ve been doing.
As for the pec/delt stretch, that’s the doorway stretch that you outlined in yopur article, I think. Should I just incorporate these into my regular upper body stretches? Thanks for the help.[/quote]
I’m getting close to finalizing work on my webpage, and would like to hear what you all have to say about it. Needless to say, this is my “Alpha”, as there’s still a lot of things to do (I have a whole list of stuff that I have to do myself, let alone what I’ve got my web guy doing!)
So here’s what I need from you: What do you like about the page? What does it need? Hopefully you aren’t too hard on me, as this is my first real venture into web development. I know that there are a few links that don’t match up, and I also need to get more of my pics and testimonials back to “lighten” up the pages a bit.
If you’d like, feel free to post your thoughts here. Again, try not to be too harsh! My web guy and myself have put 100’s of hours into getting the page to this point, and hopefully it won’t be too much longer until it’s fully operational!
Did a PB on my DL yesterday morning. Last night, I had a small “ouch” occur in my lower back while I was sleeping, if you can believe. Nothing real serious, but tender enough.
Last time I was at this weight for DL was about 9 months ago, at which point I hurt my back during the exercise. That injury was much more severe.
I was at my chiro, and she got things lined up again. I’ll be icing and stretching only 'til Monday, then we’ll see.
I stretch regularly, but maybe I’m not hitting everything the way I need to. I’ll be printing off your stretching articles tomorrow, but is there anything specific you can suggest I look at?