Well, today was sort of a rough one. PT was challenging but, I think, fruitful. I got a good stretch and some good exercises to do.
Walking: well, glute activation, start and the first walk (got cheated a bit on distance) I started to feel it 0.8-0.9 into it…made the first loop, stretched like crazy, went out a second time, felt good but this time, as symptoms started up again, I decided to stop, stretch and then finish. Note: I did the 1.11, (1.15 really), 0.74 and 0.34 in that order
A month ago, this workout would have delighted me, but today, I felt disappointed.
BUT…I think there are still things I can do. I can really adjust how I do the bench press; the arch and stress is probably bad for me. I moved a small step stool down and IF it goes well…maybe get something sturdier. The idea is do a legs up bench with a flat back, and swallowing the ego on the weight.
Lots of PT, a LOT of it. Then I walked. I tried to go out slower and while the walk was ok, I felt the onset of symptoms at .8-1.0 or so and finished in slight pain. Ok..same old, same old.
But my post walk stretch had me feeling very good and so I decided to try a second walk and I felt great..just great…for .7 miles or so…then I could feel the tingles start, but no real pain (and that was mild) until the very end.
So…all in all, it was a success and my back flexibility is greater than before. I’ve added the side to the wall stretch (7 minutes here) and I’ve made sure to push my knee DOWN during the cross leg piriformis stretch. Note in the photo how her leg is parallel to the floor and how my knee pops up (that is the tightness)
I cannot get my top leg parallel; the tightness in the piriformis causes my knee to pop upward. Learning to press that down helps a great deal.
Yesterday was sort of a rough day, glute/back wise…but my lower leg to foot joint and my knee ached slightly too, and, to be honest, it was not THAT painful; it was that I was ready to quit by the time I had walked home.
But today..and last night for that matter..better? Yes, a cold front moved in, and yes, I *probably* have an arthritic condition of some sort (it was diagnosed as rheumatoid arthritis at one time..and the diagnosis was withdrawn) so who the heck knows.
Part of it was that I was not stretching my piriformis in the “out” direction like I should, and perhaps I wasn’t doing as many office stretches as I should?
This might just be the “new me.”
Friday: upper body weights; 85 minutes. Did the full PT prior to going outside (sans the prone knee lifts): 50 single pull ups (10 seconds), 2 sets of 5; push ups were 30, 30 sissy, 30 elevated, 10 deficit.
Inside: 10 x 134, 5 x 174, 5 x 174, 5 x 176 bench press
3 sets of single arm rows.
3 sets of curls
3 sets of “almost upright/high incline” shoulder presses: 10 x 88 (too easy) 10 x 93, 10 x 98 (just right)
Today: full PT, deadlifts, PT/stretch, 1.15 mile walk.
deadlifts: 10 x 134, 10 x 184, 10 x 224 (all beltless)
main set: 5 sets of 3 x 295 (3 minutes each).
Afterward, I did feel the left IT band on my press ups…but milder…I do have a PT condition to worry about too.
The sets of 295 were moderately challenging but not that hard. There was some lumbar being used but certainly not all. Need to stretch that left IT band.
A few seconds slower, but this time the Garmin “gave” me a longer distance. LOL.
What was different: I did banded walk, glute bridges and plank clamshells PRIOR to the walk and it seemed to help a bit; but just about 1 mile I felt it. Not severe but I’ve been sort of stuck here. Then again, I am still recovering from my ill advised single leg squat experiment, and I would have been overjoyed at this walk a month ago.
Some discomfort later in the day too..not bad..nowhere near what it once was. And the back is better.
The lifting was fine..even decent. But the glute…it hasn’t really regressed but I have not seen a big jump improvement that I initially saw. This was sort of “same as last week” though I suppose I need to recover from those ill advised single leg squats. And I need to stretch more; 3 times a day isn’t quite enough.
pull ups: 2 sets of 10 singles, 2 sets of 5, 2 sets of 10, then 2 sets of 5 (wide, chin)
outside: band walks, knee raises, sit to stand (2-3 each) shoulder stuff, 30 sissy, 30 feet elevated. That took 40-45 minutes
Inside: 2 sets of 20 push ups, with spinal balance, side leg lifts, side plank/clam shell, one legged bridges, dead bug, prone knee raises. Total: 15 minutes Just before 7 am.
Downstairs: deadlifts: (30-35 minutes); 10 x 134, 10 x 184, 10 x 234 (low) (modest challenge)
10 x 256 4 inch (kind of easy), 10 x 295 8 inch (most challenging of the day) ; resisted temptation to try 300 and that was good.
Afterward: yoga, stretch; felt that “down the side of the left leg” sensation on the press ups (past 2-3 weeks..sometime) but it did not last.
Some tingles on the walks to and from work; perhaps not enough stretching?