Yeah, this latest “oblique/rib” injury has gotten me down a bit for a couple of reasons:
I was really enjoying my progress with trap bar deadlifts. Now that has been stopped cold.
The discomfort makes it easy for me to lean forward…and set off my back/pirformis.
But as for 1: that is a harsh lesson. Yes, doing heavy high handle reps DID make me stronger …a lot stronger (up to 5 sets of 3 with 295 low handle). But, while it is an 8 inch handle which my glute and back could handle, it stressed other parts of me, and a 62 year old has to remember that. It was too much for my body. 10 x 300 even high handle is hard on the body.
So, the good news is that today IS better, though it did affect my workout.
Effect: doing regular pull ups was very uncomfortable. But wide grip was ok…and so
Pull ups: several singles, then 6 sets of 5 wide grip (ok..mild tug)
push ups: 2 sets of 30 sissy, 2 sets of 30 feet elevated (went well)
bench press (feet on a stool..no arch): 10 x 134, 10 x 145, 10 x 150 (mild tug)
curls: 4 sets of 10 painless high incline bench: painless: 3 sets of 10 x 103
And the work day: roughly the same as it has been recently, so far. I just have to focus on what I CAN do and not overdo that.
Self pity is unwarranted and counter productive and won’t bring me even an inch closer to healing..if healing is in the cards for me.
No, this wasn’t a great walk, but I was already in a bad mood as my deadlift workout:
10 x 144, 10 x 184 (0k, not that bad..)
started my usual 10 x 234 set and quit due to a sharp burning pain in the left side of my torso, below my ribs. So ONE rep was it. (yeah, pretty easy)
So, I stretched a bit (not enough), limped my walk (first segment); second segment: got cheated by my Garmin (should have been at least 0.65 miles) then the final one was ok; quit when I was supposed to.
Then upon showering..caught a glimpse of myself in the mirror:
I think I gave this to myself during Wednesday’s workout when I tightened my weight belt too much and did 10 x 300 with 8 inch handles. It should clear up in a month or so..until the bruise/touch pain is gone, keep the deadlift weight light enough to not use a belt. 184 seems ok; this Wednesday we’ll see how the two warm up sets go.
Dang…I have soreness in my left side around the ribs; wonder if it is from the side plank clamshell done carelessly. I felt it slightly during pull ups, and a lot during one armed rows on the left side; switched to trap bar with light weight.
I feel it when there is internal strain (TMI). This does NOT appear to be serious, but..well, back in April 2020 I didn’t think my flare up of glute pain would be serious and…now, 2 years later…
PT and: pullups (5 sets of 10, 2 of 5), push ups: 2 sets of 30 sissy, 30 feet elevated, 10 deficit
the above took 40 minutes and included almost all of my PT including banded walks.
Then inside: rows (10 single arm, 20 with the empty trap bar, 10 with 94 lb)
back friendly bench press: 10 x 134, 10 x 145, 10 x 150 with feet on stool