[Clare]

@kate-collins Yeah it was horrific initially! I think any injury near the back causes a lot of pain as it’s our body’s way of protecting us. I certainly don’t want to be doing it again!

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[Clare]

Thank you Clare! Yes all health supps in place and I will be getting bloods done again too.

Assuming that I qualify for the British finals, and bloods/health is okay etc.. is it okay to keep cycling throughout the season? Xx

Depends how long that lasts. I’d prefer a longer break off once your comps are done though.

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[Clare]

How is your injury now Clare? Do you still “feel” it so to speak, or do you feel like it’s fully healed? And what’s helped aid your recovery? ☺️

_________________________________________

@katiecshallbe_

Hey Kate. I feel fine now. The acute pain went after a week, but I wasn’t able to walk for a couple of days. The injury is hard to describe as I didn’t feel it in my lower back, it was more deep in the pelvis and I felt a pull as I dipped my hips too low on my last rep of heavy deadlifts.
Even though I wasn’t in pain, I still felt a weakness and vulnerable feeling in that area for weeks after.
It’s only now, 2 months later that I feel ready to deadlift again.

Things I’ve learnt/done ..
1. Listen to my body. I was overdue a deload and ignored the signs. My body was tired going into the session and my focus was poor.
2. Rest. I took a week off training completely as any kind of bracing initially caused pain.
3. Once I was ready to train again, selected exercises that caused NO pain at all and avoided deadlifts completely.
4. Doubled up on dosages of CURE-COMING and JOIN-IN daily
5. Saw a Sports therapist for soft tissue treatment to encourage blood flow and healing to the area.. when I was comfortable being touched without pain!

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[Clare]

You won’t necessarily ‘Feel’ anything. Bodyweight will drop a touch and you will need to fight to hold your strength, but apart from that I doubt you will feel much different. Recovery may take a hit, but play that by ear and adjust training volume if needed. I trust that you got bloodwork done before you went on and have health supps in place? 8 weeks off and another 8 weeks on for the end of prep sounds like a good plan, but I would get bloods done again beforehand after being off for 6 weeks, then confirm your plan pending the results.

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[Clare]

Lower Load day and back to my routine now my injury has had time to heal. I’m still very wary though and don’t want to load my dead variations too much yet, so I’ve moved this exercise further down my workout. This means I can put full intensity into the preceding exercises and not have to add too much weight to the deads, yet still get a lot from them. All went well. Got a pb again on the Belt squat and Hex bar deads felt good.

LOWER LOAD – ROTATION 1
Hamstring curl – 1 x 15
Belt squat – 1 x 10-12, 1 x 6-8
Single Leg press – 1 x 20 each leg
Hex bar deadlift – 1 x 15, increase the weight and 1 x 8 – TOUCH AND GO REPS
Hex bar shrug– 1 set of 15-20
GHR – 1 x 20 BW – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 x 15 BW
STRETCH
Standing Calf raise – 3 x 10-12

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[Clare]

This is one of those situations where you just need to wait and see and go with the flow. You can’t predict how well your baby will sleep. He/she may sleep very well and you might be able to get into a routine straight away, however on the flip side he/she may not sleep well at all and disrupt everything and your girlfriend might need extra support.
You can have the best plan in place, but trust me, you will have to be prepared to adapt, so my advice would be just to ride things out and you’ll soon figure out the best times to train and create some kind of structure. Listen to your body, keep eating well and adjust your volume to match your recovery.

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[Clare]

I have to be in agreement with the guys here. Dropping calories straight away may leave you in a situation being very low at the end of 20 weeks and put you in danger of a bad rebound on holiday. Increase protein slightly, add in some more activity and see how you respond over a few weeks, then you can think about chipping away at food. Make sure your training stays solid throughout too, stick to you usual routine and keep intensity high.

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[Clare]

You want to look for the patented BCM-95 Curcumin.

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[Clare]

Thankyou @k ❤️ Ask away if you have any more questions.

_________________________________________

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thank you so much! I m dangerously curious and try to filter and avoid the silly ones! btw yes, got another LOL how long  you trained to gains that legs and which approach contributed more to the grow (training)? I know that we are all different but I think that could be interesting!  I m looking for quads ahah! thanks! [/quote]

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In my school days I played a lot of sports and represented the school several times in Sprinting events, so I guess that gave me a good start. I continued to play Netball after I left and then when I worked as a nanny in London for a couple of years I was given a free membership to a gym and immediately gravitated to the weights area. From then on I was hooked and fell in love with lifting. I’ve trained ever since and spent hours reading, listening to others, writing my own workouts, trying things out etc. The one main thing that I contribute to my progress is consistency. Persistence over the years, even though it’s not easily noticed at the time, makes a difference in the long run. I’ve always aimed for a progressive overload approach, but have done too much programme hoping in the past. I’ve found that reducing volume, focusing on intensity and sticking with the same plan for several months has been my best approach. In terms of exercises, I used to assume I ‘had’ to do certain movements like back squats, but I realise now that we need to pick exercises that suit us as individuals and that we get the most from. 

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[Clare]

If this is your post workout and pre bed meal, I’d personally opt for a solid meal of protein and carbs like Rice/Potato and Chicken/White fish as opposed to simple sugary foods.

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[Clare]

Thankyou @k ❤️ Ask away if you have any more questions.

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[Clare]

???? watched your video! it’s great to see you training! lateral raise done like that is interesting! I guess is about recruiting posterior delts!? am I wrong? ah hoping see more your training videos soon! x

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Hi @k.. I’m glad you enjoyed the video ???? The cable cuff lateral raises actually target the side delts the way I’m doing them. My palms are facing forward as I pull back. If I wanted to target posterior delts my palms would face down and I’d be pulling from a more horizontal position. Hope that makes sense!

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[Clare]

Saturday.. Rest day! I’m always very productive on a Saturday and get lots of odd jobs done. The hubster goes out on his cycle and the youngest daughter is either asleep, at a friends or working her Sat job at Costa, so I have some peace and quiet to get on with everything and catch up on some podcasts as I go.

This afternoon I’ll have a wander up to Costa to see my daughter and grab a free coffee (Not the only reason I pop in, honest!), then I’m going to relax for the rest of the day, maybe go for a walk later and get excited for my Lower Load day tomorrow. I’m going to give Hex Bar deads a go this time and pray I come out alive with no reoccurring injuries!

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[Clare]

If your goal is to build muscle and want to use cardio to improve your endurance and fitness, I would solely do weights on your training days and use some of your rest days to do your cardio.

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[Clare]

You don’t need to get fancy with ab work. Ab roller, planks, weighted crunches and if you have somewhere you can do hanging leg raises.. this is plenty. 2-3 times a week, 3 exercises, 3 rounds 12-15 reps each.

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