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odyysey
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Re: My Journal 2018/11/30 10:54:07 (permalink)
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I probably don't use the weight I'd use for 10 to 12 reps. I have to take every squat very slowly so as not to start the sciatica off. I've also got to come up steadily, for the same reason. This really limits the weight that I can use, however, does work in terms of keeping tension on the target muscles. To be honest, on the second set of 20, it was mental torture getting from 15 to 20 and that was with 60k.

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Brett
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Re: My Journal 2018/12/02 15:54:54 (permalink)
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You have some sciatic issues as well then? What is the diagnosis and what else do you do to avoid setting it off?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#42
odyysey
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Re: My Journal 2018/12/02 19:22:37 (permalink)
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Yes, mate. Had it for quite some time. A sports massage therapist diagnosed it after the docs had , incorrectly, insisted it was trochantric bursitis and wanted to give me cortisone injections.

I have a few stretches that I do twice a day, prob about 20 mins a day total. Inactivity sets it off, I can just about sit through a film but then I have to move around or go for a walk. Exercise wise, bent over rows and full deadlifts set it off bad and also trigger muscle spasms in my lower back as my body tries to contain the damage.





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Brett
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Re: My Journal 2018/12/02 21:05:03 (permalink)
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Sucks mate. I avoid any loading on the spine these days. Even my rows are supported.
 
Slowly getting better though. Will squat again one day but high reps low weight is the future for me.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#44
odyysey
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Re: My Journal 2018/12/02 21:33:25 (permalink)
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I have been doing lower rep sets on squats and had noticed a twinge down my right shin was developing. So back up to minimum 8 reps, now. Sometimes I see guys on Instagram, Jordan Peters for example, preach constant loading for development and then try it myself until I hurt myself or come close to hurting myself. The ego has dimmed with age, but sometimes I do go overboard, in terms of doing stuff that I know is risky for me.

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Brett
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Re: My Journal 2018/12/04 05:11:02 (permalink)
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I’m very much the same. Truth is though it’s a lifelong injury and no two back injuries are the same. Some are lucky enough to be able to lift heavy with it without pain, some won’t.

I toy with the idea of doing deads and heavy squats again, but then I think if it hurts now what’s it going to be like in 10 or 20 years? I know blokes that are basically cripples from back injuries. I just do my best to work around it and be the best that I can. Least I can still bench lol.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#46
odyysey
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Re: My Journal 2018/12/04 10:43:43 (permalink)
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Yes, I know guys who, at times, can barely walk due to their training related injuries flaring up.

Sacked gym off yesterday and got drunk. Was a tough weekend for one reason or another and I didn't deal with it too well. So, off to the gym this morning. Supposed to be having a new fridge delivered but they've broken down and don't know if they'll get back on the road today. Not feeling squats but if I can pull something half decent out then I think it'll get me back on track.

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odyysey
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Re: My Journal 2018/12/04 15:17:55 (permalink)
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Barbell Squats 90k x 5 (warm up/primer), 95k x 8
Dumbbell Rows 37.5k x 8, x 10
Bodyweight Dips 10, 8, 3

Stretching

Got a call, before I'd even done a warm up set, from the delivery guys, saying my fridge would be delivered in 45 minutes. I put the hammer down and this workout was intense, despite the lack of volume. I usually squat barefoot, however, I dug out an old pair of Toms as it's so cold in the gym. Felt good to squat in them and they're a keeper.

I saw a T-Nation article about moving the dumbbell in an arc rather than straight up and down, for the rows. Felt really good, the stretch is very exaggerated but it does require a lot of concentration.

Overall, I was pleased with how gym went, it's perked me up a tad.

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#48
odyysey
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Re: My Journal 2018/12/04 19:43:14 (permalink)
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Jab night. Followed usual injection protocol and jabbed left glute. Had a fair bit of leakage, which is strange as this is the second jab into left glute. I then decided to jab into right glute. Had a tiny bit of blood come out but the gear stayed in. Am gonna follow Dirtyvests advice and try subQ next week, see how I get on with that and try and figure out why the left glute is leaking

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odyysey
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Re: My Journal 2018/12/06 14:29:24 (permalink)
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Standing barbell press (very strict) 2 sets of 5 with 60k

Leg Press 250k for 11, 270k for 4

Pulldowns (machine I'd never used) 40k for 2 sets of 8

Standing calf press 50k for 2 sets of 10

Barbell press felt excellent. Fully in control and deep as ****, bar stopping on chest each rep. No leg drive or leaning whatsoever. No excuses for the cop out on second set of leg press. I lowered the sled mega low and then lost my confidence. Got it back up but mind had gone by then. The set with 250k was brilliant.

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RAD#1
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Re: My Journal 2018/12/07 01:01:30 (permalink)
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Sciatica is one of my many problems I did find good mornings have helped started off with a empty bar and worked up slowly with the aim to strengthen lower back it has helped

Fly like an eagle......crash land like Knievel
#51
odyysey
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Re: My Journal 2018/12/07 09:13:14 (permalink)
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I was thinking of sticking a lower back exercise in, but I do get a moderate amount of work on that area through doing squats twice a week. Might give it a go next week, depending on how much my body is creaking and groaning.

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H0M3R_j4y
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Re: My Journal 2018/12/07 09:23:05 (permalink)
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A good alternative to Good Mornings are Romanian/Stiff Leg Deadlift. Great for the lower back.

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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#53
odyysey
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Re: My Journal 2018/12/07 21:45:44 (permalink)
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Barbell Squats 80 x 10, 80 x 15
Flat dumbbell press 37.5k bells for 2 sets of 8
Back extensions, bodyweight for 3 sets of 12
Dumbbell hammer curls, 1 set of 10 with 12.5k bells.

Stretching

Very happy with the 80 for 15 reps set. Every rep was very controlled. Chest right out and trying to push the middle of my thighs down seems to be the way to go for now. I think there was another two reps but that would have been the lot. Was puffing out my arse with the 15 reps and, like the 20 rep set from last week, it affected the rest of the workout. Think I'll have to get out on the bike a bit more and get the fitness levels up.

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#54
Brett
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Re: My Journal 2018/12/08 05:39:22 (permalink)
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RAD#1
Sciatica is one of my many problems I did find good mornings have helped started off with a empty bar and worked up slowly with the aim to strengthen lower back it has helped




Eeek! If I did good mornings I would be a cripple! lol
 
Just bending down to pick something up I have to go down on one knee or the pain comes.
 
I was doing back raises (not the hyperextensions mind you) for a while and that did help.
 
Sounds like you are getting back into it after your mid week lull.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#55
odyysey
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Re: My Journal 2018/12/08 08:43:58 (permalink)
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Re the bending down, I was at that stage in early 2016 and in October 2017. If I squatted to pick something up, I had a searing burn shoot down the tibialis in my right shin. The October flare up was awful and I had to be carried out of the gym (last time I did barbell rows). However, it had been coming as I'd been slacking on my stretching. I've stretched twice a day, every day since and, touch wood, things have been good.

A big trigger for me is running. Any run over, say, 200 metres WILL set the sciatica off. Not whilst running and not if I launch straight into stretching as soon as I stop running. But if I run and then go to walking, 5 minutes later it feels as though one of the legs will give way. I do any cardio, brisk walking aside, on my bike.

Yes, things do feel better now. Always feel low this time of year. Got plenty of support and friends but feel very lonely in the world. Seems to be quite common amongst blokes my age.

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#56
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Re: My Journal 2018/12/09 02:02:21 (permalink)
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Brett
RAD#1
Sciatica is one of my many problems I did find good mornings have helped started off with a empty bar and worked up slowly with the aim to strengthen lower back it has helped




Eeek! If I did good mornings I would be a cripple! lol
 
Just bending down to pick something up I have to go down on one knee or the pain comes.
 
I was doing back raises (not the hyperextensions mind you) for a while and that did help.
 
Sounds like you are getting back into it after your mid week lull.




I did approach them very gingerly sort of not bending all the way down at first LOL my lower back has always been my weakness kicking off my sciatica.How mental are we ? I mean FFS we have back problems and then decide that weight training is a good idea LOL

Fly like an eagle......crash land like Knievel
#57
Brett
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Re: My Journal 2018/12/09 16:00:45 (permalink)
+1 (1)
We are all junkies mate... even when we know its bad for us it feels so good lol!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#58
odyysey
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Re: My Journal 2018/12/09 21:47:58 (permalink)
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It is bonkers. I'm sure that I'd be loads more flexible if I stopped weight training. My daily stretching routine keeps me squatting, but, I can get further into my lower body stretches on a Sunday as it's usually been a couple of sleeps since I did any hip hinged movements, such as squats.

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#59
RAD#1
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Re: My Journal 2018/12/10 01:30:23 (permalink)
+1 (1)
What I have noticed is since being on a lay off I am seizing up a lot more......it could be rigor mortis though LOL

Fly like an eagle......crash land like Knievel
#60
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