[Clare]

Yay!! It’s time to get Leeeeeaaaaaaaaannnnnnnn!

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[Clare]

Hello people. Weight was down a touch again this morning at 51.8kg following a rest day yesterday, so I’ll see what happens tomorrow, but I don’t want to be dropping any more. Today was my first session back training lower body for a while, so I’m expecting some newbie DOMs to kick in over the next couple of days! I’m still not pushing things too hard, but just getting used to the new movements that have been included in this plan and establishing a baseline to progress from. My body is still recovering too and energy levels are still low, so need to be mindful of this.

On a side note, I forgot how much I Love HEX bar Deads.. super happy that these are in!

Today’s session is outlined below:

LOWER LOAD

Lying hamstring curl – 1 set of 10-12
Hex bar deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 15-20, each rep moves into a shrug, 1 fluid movement, staying continuous 
Narrow Belt squat – 1 r/p set
Single Leg Leg press – 1 set of 20 
GHR – 1 set of 10-12 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 body weight sets
STRETCH
Calf raise – 3 sets of 10-12

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[Clare]

Thanks for the replies. So I went and see the out of ours gp this morning as was hurting last night quite bad.
He checked blood pressure oxygen etc and all was perfect. Had a feel around and said it feels like you have torn the ligament in the middle of your abs just below the sternum. Have to go to normal gp to arrange a endoscopy or barium swallow to confirm to additional stomach damage or that I have not made my hiatus hernia worse. Said stomach would have tried to push thru if the ligament tor under pressure and could be inflamed also. No training at all for god knows how long least I’m not dieing tho. But I knew something wasn’t right.

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Good for you for going to get yourself checked out. At least you know what it is now and can do what’s needed to make a full recovery.

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[Clare]

I’d reassess your training split, rest frequency and volume. If you’re not recovering adequately session to session, something needs to change. It could also be a sleep, daily output or nutrition thing. Post a bit more info on what you’re currently doing and we may be able to advise further.

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[Clare]

I like this method for breaking through plateaus. Build back up again in a different rep range until progress begins to stall again and then switch back. You don’t necessarily need to switch the movement unless you feel you aren’t getting anything from it anymore.

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[Clare]

Clare Barks wrote:

Likely your abs are stronger than your lower back. Do you do any lower back strengthening exercises? What movements are you doing? I personally don’t like full sit ups, I prefer exercises like Leg raises, roll outs, cable crunches and vacuums as they put less strain on the neck and lower back.
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I used to do deadlifts but had to stop due to an umbilical hernia. I just work it with bent over rows.
For abs I’m doing either cable crunches, leg raises, crunches, or upright knee raises but they all hurt.

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You may want to try exercises that work the entire core like plank variations and include some hyper extension movements to strengthen your lower back. Give the direct ab work a break until you can strengthen your weaknesses, otherwise you’ll keep exaggerating the problem.

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Back hurts when doing abs

[Clare]

Likely your abs are stronger than your lower back. Do you do any lower back strengthening exercises? What movements are you doing? I personally don’t like full sit ups, I prefer exercises like Leg raises, roll outs, cable crunches and vacuums as they put less strain on the neck and lower back.

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[Clare]

Happy Saturday! Weight was down a touch to 52kg this morning. My stomach is still telling me that I haven’t eaten for 4 years, but I’m sticking to my new plan and I’ll see how the rest of the week pans out. If I continue to drop though, I’ll speak to Jordan as we want to make the most of this post show rebound and get back to some productive training sessions, so may need to temporarily add more food again. On the plus side, I’m feeling a little more human today and much less exhausted, so hoping I can get some decent training in tomorrow for the first Lower Load day of my new plan.

I had a physio appointment today, which I’ll continue to attend for a few more weeks just to make sure my tennis elbow is under control now. It feels loads better at the moment, likely from the rest from training, but I need to make sure I don’t immediately aggravate things again, so want to make sure we’re on top of things. We used some ultra sound today and some stretching.

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[Clare]

You may have just contracted your core really tightly.. or it could be something more serious like a popped rib or hernia developing. Either way, it’s just guess work until you get it looked at by a specialist, so that would need to be your first port of call imo.

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[Clare]

So today decided to consume the pre workout along side my pre workout meal 1hr before training and experoenced no problems.

Could it have been that the stims were making my blood sugar to drop when tak8ng on an empty stomach?

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The product won’t enter your system as quickly if you take it with a meal, so you aren’t getting that sudden rush from the stims.

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[Clare]

Controlling the eccentric portion of a movement has huge benefits, but exaggerating the time to longer than around 3/4 seconds will take away from the actual total load that you’ll be able to lift during a set, so I would suggest that there’s no need to prolong the eccentric for any longer than this.

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[Clare]

I use to do steak and white rice as a pre meal i think i just tend to workout better on a fuller stomach odd as that seems, even days when i slam a blueberry muffin pre i tend to like a little extra water for my workouts but not entirely a fucking bloated mess. i’ll go back to the steak for a little and see how it goes. I do cluster dextrin start sipping 15 mins pre and sometimes a rice krispies treat with before that for extra blood sugar spike.

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If you’ve already find something that works for you and that fuels a productive workout, then I would stick with it. There aren’t any hard and fast rules.

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[Clare]

Do you find carbs in general pre workout affect your energy levels or just this meal? Including a pro/carb intra drink may help keep blood sugar levels more stable and avoid any dip mid workout.. or you could trial a pro/fat meal as your last meal before your workout instead.

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[Clare]

If it’s been a staple and doesn’t cause digestive issues, no problem keeping it in. I just wouldn’t add foods or drinks that you haven’t been consistently using as you don’t know how your body will respond. Just obviously be sensible with how many you have.

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[Clare]

Excellent situation to be in during an offseason Meg.. Still room to push up and stay within an acceptable place body comp wise.

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