Day: March 31, 2022

Journey continues

Well…this will be more about the piriformis/back. It was a day where I stood up a lot and all in all..sore but it has been worse.

Workout: PT, pull ups, push ups, deadlifts; 80 minutes total. 40-50 were the pull ups/PT.

Pull ups: sets of 5 except 31-40 was done in a set of 10; went well.

Push ups: I now realize that I did only 80; 30 sissy, 30 feet elevated, 20 deficit. I didn’t do indoor push ups (did more PT)

deadlifts: 10 x 134, 10 x 184.

10 x 224: I focused on using quads and glutes more; less lumbar

10 x 300 8 inch: that was WORK..whew.

But no pain.

Bringing it back

I’ll have to work out the timing of this workout, but I stretched, walked, stretched, cycled, stretched.

The rehab was all back stuff..plus headstand and 3 minute plank.

walk: 15 minutes (reached 1 mile in 14:20) on the home treadmill…slight ache..very slight.

cycle: 30 minutes (10 fake miles) alternating easy-medium.

Did much of the McKenzie, Williams things, clam shell, flossing, and of course, the plank and headstand and some tree..also my “warrior series” and some down dog.

As far as the forward bend: it is a different movement than the hip hinge one does on a deadlift.

I am waaaaay too far back…after seeing this:

THIS is not in the cards for me:

from here