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Greetings Everyone, I'm not new to NerdFitness but I am new to forum posting. I really enjoyed Steve's book and found myself saying "Yes!" aloud as I read it last year. I was especially inspired by the stories of people who share my love of fantasy and sci fi lit and found creative ways to integrate that into their lives. I sought out the website and the community and in the past six months I've learned a lot. But life seems to have thrown a new challenge at me and I plan to look here for help and support (also I will be joining as a full member soon). Ive been a powerlifter for about 20 years now. My body bears the telltale signs of a life of heavy lifting. My legs are slightly bowed, my knee and hip joints sound like a bowl of rice krispies when i lift(snap cracke and pop!), and my knees tell me when bad weather is on the way. My best career lifts are a 501 squat in competition at a body weight of 165lbs. My best bench was 325(lbs in the gym) and the best deadlift was 485(lbs, again, in the gym). Recently though I've developed some severe sciatica and lower back pain. So bad that I'm having a hard time sitting for long periods of time and heavy squats and deadlifts leave me bedridden. I get numbness in the lower back and a shooting pain in my left kneecap. I can still squat around 275 for reps no problem, but deadlifts are literally a backbreaker. I can't go above 3 reps on anything. Even 135 causes pain in the warmups. If i go too heavy on squats(over 350) i have trouble walking the next day. I've got an appointment with a dr but I already sense my heavy lifting days are done. My body can't take the beatings it did. Unfortunately I have a job that involves a lot of sitting( I was an English Teacher for 12 years but left for political and personal reasons. And any teacher that sits all day is really not doing his/her job). I like my new job, but all this inactivity scares me. And I believe it also contributed to the Sciatica. I am very overweight: 5'5" and 205lbs. I'd like to say its muscle, and I believe some of it is, but at the Dr appt I suspect that the body fat measurements will be extremely high. Most days I feel like a Jaimie Lannister after losing his hand, or Kvothe when he lost his father's lute. Squats were my signature lift. To not be able to do them anymore is hard, and going into the gym without being able to do them heavy is humbling and makes me want to avoid it. Because I need a goal, and because that goal can never just be looking good(too subjective for me, but I wouldn't mind being complemented on looking better) I've decided to become a bench press specialist. I can still bench without issue, no major aches and pains, and as long as I can still squat something I can generate testosterone and human growth hormone production. Also, I can diet down to the 83kg class(about 183 lbs) and probably still hold on to my strength levels. My goal is to bench press 400+ in competition. For those who dont know(and not trying to be condescending here, just informative), a bench press competition lift requires the lifter to pause the bar at the chest and wait for the head referee's 'press' command. Its harder but cleaner. And technically its a lot safer than bouncing the bar off your chest. To be competitive in this class on the national level I need at least a 365lb bench. Since switching over to this and experimenting with new programs I've found my bench increase. I can currently bench 325 with a pause. But this is at a bodyweight of 205. So, Im going to be digging in the forums and blogs here for dieting advice ( I dont think I'll go full paleo, but i will stop eating grains and breads and pastas. I will eat mostly meat, rice, fruits, nuts and vegetables with lots of milk. Milk is the one food I have a hard time going without. And of course I must say goodbye to cakes, and pies and cookies my achilles heels). In the spirit of this forum Im labelling this Gimli's Quest: Remember the scene in the movie The Two Towers where Gimli has the wargs and orcs land on top of him, and he has to basically bench press them off him? That is a good visual image for what I want to do. I suppose some people might be asking why I'm doing this here, reaching out to THIS community for support and dialogue. Well, powerlifting forums tend to be dismissive of injuries, and unforgiving of what they percieve as half measures. They might get the Jaimie Lannister reference, but not the full meanings behind it. And most of them will suggest a cycle of steroids(which I have never used and never will). And too many bro scientists out there. Instead, what I want here, is community. I love helping new lifters in the sport, and have several "padawans" at my current gym. And if there is one true thing in Steve's book that stayed with me its this: seek out your own tribe. That is where you find the community you need. In the spirit of the Steve's book I've created my own levelling rubric. Im posting it here for other people to use. Feel free to adapt it to your own programming or fitness goals. Any suggestions or advice will be greatly appreciated. Also, for those of you with powerlifting experience: I had done 5/3/1 with a lot of success in the past. Going to bench only though Ive switched to a Sheiko program. For the first two months of switching to Bench specialization I used the App for android with intermediate medium and large loads and stripped away the squat and deadlift parts. Ive now adopted the four day a week Bench program for Master of Sport. Surprisingly, I can bench well over 80% of my 1RM on paused benches up to 4x per week and have no shoulder issues whatsover. Eastern European programming really is on point. GIMLI"S BENCH QUEST: 250,000pts for Mastery Proof of Mastery: 405 total in an IPF sanctioned Meet. Levels Levels 0-9: 0-49,999: Squire Levels 10-19: 50,000-99,999: Man at Arms Levels 20-29: 100,000-149,999: Knight Levels 30-39: 150,000-199,999: Crusader Levels 40-49: 200,000-249,999: Templar Levels 50-+: 250,000: Paladin Point System: 10 pts for a day of lifting 50 pts for 1 month of lifting without missing a day 1000pts for 6 months without changing program 5000 pts for competing in a meet Points by Bench -must be paused but not necessarily in a meet, except for 405 -if you skip a 5lb increment (example: going from 315 to 325) you get the points for the 5lb increment below also (example 315 to 325 = 9040: 4520 for 320 and 4520 for 325) 315: 4520 (+bonus for milestone 4520) 320: 4520 325: 4520 330: 4520 335: 4520 (+bonus for milestone 4520) 340: 4520 345: 4520 350: 4520 355: 4520(+bonus for milestone 4520) 360: 4520 365: 4520(+bonus for milestone 4520) 370: 4520 375: 4520 380: 4520 385: 4520(+bonus for milestone 4520) 390: 4520 395: 4520 400: 4520 405: 4520(+bonus for milestone 4520)

Hey guys! So I'm actually brand new to these forums, but honestly I didn't know where else to go that I could really talk about this with. So last week, I decided that I wanted to start a fitness vlog on YouTube. This vlog was going to be the way that I kept myself accountable for my fitness, starting doing both regular workouts and yoga, finally worked towards being #Ript, and maybe even talked abit about the business I'm starting. But now, I have an injury to deal with. Turns out that I have Plantar Fasciitis because MY BODY HATES ME. Seriously, I started running again and just my foot decided that it wasn't going to stand for it. Now after I've let it sit for a while and just kinda hang there, when I get up to stand or walk on it, my foot feels the pain of a thousand cramps. (Not really, but I'm exaggerant.) Anyways, I was wondering if any of you guys have dealt with something like this and what I might be able to do so that I can continue working out. I'll probably continue weightlifting and doing yoga, but maybe I should just give up on running--for a while anyways. Idk. Maybe I should just give up on working out in general. (Ha! Good one, me.)

Hi all, I'm a newbie to NF, but have really fallen in love with powerlifting (and found I had some latent aptitudes there, I didn't know about! yay!). I've got a lot of weight to lose for general fitness, but am well versed in lifting. That said, my programming has currently gone straight to hell, due to the fact that I have tendinitis in my thumb/wrist (Thanks office job.). As a result, I can't even hold onto my coffee cup for the next several months, much less grab a barbell with that hand. I'm feeling pretty down about this, as heavy squats and deadlifts are my spirit animal... but, I need a new temporary solution. Heavy-Lifting-People.... if you only had use of one arm, what sorts of exercises/routines would you do to keep moving forward? I'm thinking squats, but with something like a Wreck Bag/sandbag, so I don't have to hold it with two hands? Or maybe a weight vest? Who's got great ideas??

Hi all! I'm 37, currently living in Chicago and determined to lose some weight. I was quite fit in my 20s but multiple health issues in my 30s have taken their toll. I have osteoarthritis in my feet, knees and spine (which I can deal with) and a herniated disc/compressed sciatic nerve that has knocked me on my ass. I've had two surgeries to repair the disc since 2014, and now it looks like I'm going to need a third in the future. The doc who did the last surgery says all he can do is a fusion. Second opinion is vehemently opposed to a fusion since my images show I'm predisposed to disc problems. He says if I get a fusion it'll be like dominoes - I'll end up needing more and more surgeries and end up completely disabled. Due to chronic pain and injury, I've been mostly sedentary since last December. That, combined with depression and medications with weight gain as a known side effect, led to me packing on 30 pounds. I know this extra weight isn't doing me any favors (and is probably making my pain even worse). I've had enough. I'm limited in terms of activity, but I'm really hoping I can drop most of this weight with diet changes alone. I believe in myself and I know I can do this. Another aspect of all of this is that I was assigned female at birth but identify as a non-binary transmasculine human (gender is complicated but also simple - I'm happy to answer questions). I'm struggling with the possibility of starting hormone therapy (testosterone) but a side effect of T is weight gain, especially if you're not active and have an unhealthy diet. I've held off for this reason - I simply can't afford to gain any more weight. In any case, I'm happy to have found NF. I'd love to hear from others who have dealt with back injuries/chronic pain and what sort of plan they follow. I'd also love to meet other trans folk! Sam

My feet are not happy. they ´re shuffling along yelling "stop it, we´re injured!" all the g*ddamn time. the huge scar on my tummy is bitching: "i just got here, gimme a break!" my brain shouts: "eat them burgers!!! eat pizza, eat kebap, eat ...!!!" i can't seem to get the f*ck over it. looks like its time for me to SHUT THEM UP!... ! i will not hurt myself but i have the ok from my doc to ease into my workouts again ! GOAL A: Walk 70.000 steps /week. track with fitbit. GOAL B: create stretching routine during week 0 and stretch 3x /week for 15 minutes for the 6 weeks GOAL C: get back into lifting by doing steves bodyweight circuit 3x /week. improve every week just a little bit. track results. GOAL D: track your food daily on myfitnesspal and stay under the limit. 6 "jokers" allowed for the duration of the challenge. l

Hello! I'm a 56 yr old female who is just returning to physical activity after five months of physical therapy. Soft tissue injury was caused by SI joint dysfunction and rotated pelvis. Just started pilates and yoga to prevent future injuries, and we returned to the water for rowing, last week (indoor winter training ended). I have been an athlete for three years, since I took up competitive crew rowing in the master's division (that's an age group, not a skill level). However; telling myself that all this exercise entitles me to sugary treats has been my insanity. I'm ready to give up sugar, but I swear it is addictive. Quest: Lose 40 pounds, get healthier, enjoy long life with athletic husband I married 34 yrs ago. Mini quest 1: Cut my sugar intake down to 10 grams per day. mini quest 2: Practice Yoga at least three times per week Mini quest 3: Watch MELT DVDs, learn techniques and practice them at least four times per week. Tracy Indiana

So I've had a long unlucky string of injuries in my left knee (for my latest re-injury, my knee actually got attacked by a monkey. yes the universe has a weird sense of humour and hates me), making the ligaments quite weak. I have been having a constant ache in my knee for months. As a part of the current challenge, I've been doing convict conditioning for the last few weeks. The last one week I went all out on working on squats and one-legged pistols which are difficult considering my knee and very very limited ankle mobility in my left foot. I woke up this morning, started getting ready for work, had a sense something was different. When I was fully awake and walking to my pickup point, I suddenly realised, my knee pain was gone. Completely vanished. Just like that. For the first time in months. Woot!

I think I am going to just keep putting my woots in one place... I had put in my 5k woot....then had an injury on the last 5k that has put me into a boot...and because of that pain med issue...I missed this important WOOT... Stat results from the first challenge of 2014! 2/24/2014 weight: 232#(I managed to lose 15# since the beginning of the last challenge) wrist 6.5" SAME forearm 11.5" DOWN 1/2 INCHES Hips 52" DOWN 2 3/4 INCHES Neck 16 SAME USN STATS BODY FAT: 57% DOWN 7% FAT MASS: 132# DOWN 24# LEAN MASS: 100# UP 12# And I've gone from not being able to walk more than 10 minutes to being able, before the injury, to walk a 5k a week. My resting heart rate has been dropping from over 100 to into the 80's My blood pressure is dropping from borderline hypertensive to below 120/85 regularly, with some very excellent readings the shin splint issues have been addressed with a brace the hips are responding to rehab exercises the acl was recovering nicely prior to the foot injury, but awareness will keep the healing going! Since I am disabled because of various reasons, I consider this success story to be a huge WOOT...and wanted to share for those that may need the encouragement. If you are struggling with injury, disability, depression, eating issues - contact me...I'll hold your hand and we can walk this path together!

I'm sure NF frowns upon passing around medical info, and I'm not really seeking that. I just found out that my climbing accident last Saturday led to two fractured bones, as well as a fully torn MCL and ACL. So, now I'm more than a bit scared, as well as totally depressed about being so badly injured. Have any of the rest of you had surgery for a torn ACL, and if so, how bad was the surgery and recovery? Was it really possible to continue working out, or were you just stuck sitting around a lot for the first few months? If you comply with the physical therapy, did your knee end up as strong as ever, or do you have lingering weakness or issues? I'd really love any stories or any encouragement. I'm feeling so depressed right now.

So about a month ago I tweaked my back at work and suffered lumbar and sacrum displacement which in turn has led to sciatic nerve issues. I've been seeing a Chiropractor for a couple weeks and she has cleared me for body-weight and lifts under 10 lbs. I did my first TRX workout on tuesday coupled with some vipr tube lifts. I'M IN LOVE! But one thing I'm supposed to work on is my lower ab strength, and most of the exercises for this I am not supposed to do because of the possibility for irritating the lower back (planks, TRX frog kicks, etc.) The only lower ab targeting exercises that I know are safe are reverse crunches. Does anyone have any additional exercises that don't put stress on the lower back? I'm all ears. How about tips for lifting when you aren't allowed to lift much? Here's to healing healthy!

I had a quick search through the forums but couldn't find any post-injury threads. Anyway, I thought us recovering people could use a place to share success stories! Mine comes today, ran 5k in less than an hour, had a hip dislocation a few months ago (hypermobility + outside stairs =/= happiness). It's not quite where I was, but it feels good to break that first goal. Tell me your stories! It's only a matter of time before I pop something else out of place, and then I'll have somewhere to refer back to see that we can all work our way back from various maladies.

I don't know if this is the right place to post something like this but hey, here goes nothing About two and a half years ago I pulled my knee ligaments in e rugby incident and its been bothering me ever since. I have doing some exercise on and off ever since, until I pulled the ligaments in my wrist (due to trying parkour before I was ready...) about 2 months ago and since then I just stopped completely. Last week I decided to try jogging again but ended up with my knee killing me, What I'm trying to ask is, does anybody know any good exercises I could do to help rebuild the strength in both my wrist and my knee? Thanks in advance Timi. P.S. Im a 19 year old male