Scalyfreak finds a new home

[Bean Sidhe]

It looks like your goals are going rather well. It is kinda amazing that after a while, you don't miss the soda. That being said, we bought cans of soda for the first time in years this week and Hubby cracked the first one and half asleep me went "I need a soda to wake up." Its only been 510 days, so apparently that conditioning isn't gone yet. However, I didn't have one, I more went "Wait, where did that come from."

I am glad to hear cooking and the cleaning went well. its amazing what just doing a bit at a time can do.

 

Keep on rolling

 

[Deckard Gainz]

Ok first of all, awesome job on all the progress! 

 

I had a lot of core and lower back weakness issues at around the middle point of my run with SL. I played around with quite a few core accessories, but looking back on it, I think the biggest improvements came from the big lifts themselves. Once I did my first deloads on squats and deadlift, it became apparent to me how the (good) burn I was experiencing in those areas really did improve once a deload gave me a chance to recover properly.

 

As an aside, I did have some form issues that I do think were contributing to my lower back being overworked (even after months of thinking my form was "good"). I think this was due to anterior pelvic tilt. It's supposedly common for anyone that sits in a chair all day, which is probably most people now, and it's also even more common for women (according to things I've read). If that's the case as it was for me, I followed the advice from articles like the one I linked above and did stuff like lying leg lowers, weighted hip thrusts, glute bridges, and deadbugs. Also a mental cue to "tuck my butt in" instead of allowing my natural tendency towards extension.

 

All that said, I second everything @RedStone said. Planks are great, and pretty much the only core thing I've been doing recently. I also like to weave them in between other accessories.

[zeroh13]

Planks are my go-to core exercise. And there's actually several plank exercises, so I can change them up a little if they get boring. Just make sure you're good with the basic form first!

[Scaly Freak]

6 hours ago, RedStone said:

 

(Sometimes I'll also combine core stuff with my accessories to save time... but that's probably a story for another day )

 

Wow. One of my least favorite exercises of all time, combined with one of my least favorite exercises of all time. You're crazy.

 

4 hours ago, Deckard Gainz said:

As an aside, I did have some form issues that I do think were contributing to my lower back being overworked (even after months of thinking my form was "good"). I think this was due to anterior pelvic tilt@RedStone. It's supposedly common for anyone that sits in a chair all day, which is probably most people now, and it's also even more common for women (according to things I've read).

 

While I am a woman in a desk job, I'm not sure that really fits me. I'll look into it and pay attention to it for the squats tomorrow, but one of the benefits of yoga is an awareness of every part of the body, and I am now at the point where my natural posture when standing involves tucking my pelvis under to "un-tilt" for balance. Trying to stand up with a straight spine and shoulders back, while tilting the pelvis forward, is simply too uncomfortable.

 

I'm still checking out that article though, just to make sure.

 

Since everyone is recommending planks, I will start doing them after lifting. I typically get on the floor to stretch my leg muscles anyway, so it should be easy for me to remember. I'm not entirely wild about doing a glute bridge right after doing dead lifts... but I can probably do the russian twists and leg raises in addition to teh plank, without causing excruciating suffering to myself.

[brutalbears]

1 hour ago, scalyfreak said:

Since everyone is recommending planks, I will start doing them after lifting. I typically get on the floor to stretch my leg muscles anyway, so it should be easy for me to remember. I'm not entirely wild about doing a glute bridge right after doing dead lifts... but I can probably do the russian twists and leg raises in addition to teh plank, without causing excruciating suffering to myself.

 

When I was into rock climbing you used to do a core exercise we called the paddle game. You would hang on a pull-up bar and a friend would hold a paddle. They would put the paddle in various positions and then call out demands like 'left toe, both toes, right toe, right sole, left sole, etc.' and you would have to tap the paddle in that way. Then they would scale the difficulty as you go, 'make the paddle further away, put the paddle on the opposite side as the foot they called, etc'. It fucking wrecked my core. We would see who could go the longest, but a couple minutes is usually enough to leave you sore the next day. If you have a friend who is willing, I highly suggest it...in fact I may need to do some more of that soon

[Scaly Freak]

23 minutes ago, brutalbears said:

 

When I was into rock climbing you used to do a core exercise we called the paddle game. You would hang on a pull-up bar and a friend would hold a paddle. They would put the paddle in various positions and then call out demands like 'left toe, both toes, right toe, right sole, left sole, etc.' and you would have to tap the paddle in that way. Then they would scale the difficulty as you go, 'make the paddle further away, put the paddle on the opposite side as the foot they called, etc'.

 

 

I thought I was pretty clear when I said I was trying to avoid excruciating suffering...!

 

[brutalbears]

 

 
I thought I was pretty clear when I said I was trying to avoid excruciating suffering...! [emoji14]
 

Lol I thought it was way more fun than planks . Workout games ftw


Sent from my iPhone using Tapatalk

[Scaly Freak]

4 minutes ago, brutalbears said:

Lol I thought it was way more fun than planks . Workout games ftw
 

 

Fair enough, but I prefer the ones that aren't team sports.

[farflight]

53 minutes ago, brutalbears said:

When I was into rock climbing you used to do a core exercise we called the paddle game. You would hang on a pull-up bar and a friend would hold a paddle. They would put the paddle in various positions and then call out demands like 'left toe, both toes, right toe, right sole, left sole, etc.' and you would have to tap the paddle in that way. Then they would scale the difficulty as you go, 'make the paddle further away, put the paddle on the opposite side as the foot they called, etc'. It fucking wrecked my core. We would see who could go the longest, but a couple minutes is usually enough to leave you sore the next day. If you have a friend who is willing, I highly suggest it...in fact I may need to do some more of that soon

I already know how this would work with the types of ........friends.......I run with

 

[Scaly Freak]

That is exactly what I meant when I said I wanted to avoid suffering!

[Scaly Freak]

I think I have injured myself.  

 

I was warming up for squats, on my second warm-up round, so with semi-heavy weight, when out of nowhere, something below and on the outside of my right knee popped. For a moment it felt like the knee was moving sideways, and it hurt like a bitch. Managed to get the bar back up to rack it thanks mainly to my left leg who did all the lifting suddenly.

 

Waited a few minutes, tested a body weight squat while holding on to the barbell for balance and support, and... PAIN. Stopped trying to do squats. Did bench press and noticed that the pain was still there in the form of a dull ache on the outside of the knee joint, right below the kneecap. I can walk on it, with a hint of pain. Kneeling or squatting not an option. Google-fu says the pain is where my meniscus is. So now I am freaking out.

 

Yes, I called my doctor's office and left a message asking for an appointment.

[Blocky]

43 minutes ago, scalyfreak said:

Google-fu says the pain is where my meniscus is. So now I am freaking out.

 

There is also a small ligament on the outside of the knee (bridging between femur and tibia/fibula) called the lateral collateral ligament. With any luck it's maybe a small sprain/strain.

 

From memory, when my meniscus exploded (my left knee is pretty much bone on bone) - it was more of a grinding sensation than actual pain.

[Khuja, Dwarf Tank]

Hopefully it's nothing horribly bad, amd you'll be back out and about soon!

[Bean Sidhe]

Fingers crossed it wasn't anything too bad. Good luck.

[Scaly Freak]

7 hours ago, Blocky said:

 

There is also a small ligament on the outside of the knee (bridging between femur and tibia/fibula) called the lateral collateral ligament. With any luck it's maybe a small sprain/strain.

 

From memory, when my meniscus exploded (my left knee is pretty much bone on bone) - it was more of a grinding sensation than actual pain.

 

Considering the knee was stiff and ore this morning, and improved with walking on it, I'm cautiously optimistic it's just a sprain. Still going to see the doctor to make sure, because it's a knee joint. They're fragile.

[Grumble]

Swoley prayers and good protein thoughts sending your way.

 

3 hours ago, scalyfreak said:

 

Considering the knee was stiff and ore this morning, and improved with walking on it, I'm cautiously optimistic it's just a sprain. Still going to see the doctor to make sure, because it's a knee joint. They're fragile.

 

Super. Be healthy, the weights will always be there. Your knees may not.

[Scaly Freak]

1 hour ago, Grumble said:

Super. Be healthy, the weights will always be there. Your knees may not.

 

That is exactly what my reasoning was when I re-racked the plates and called it a night. My understanding of knee joints is that you can't just pop it open and replace the broken part, which means they need to be babied and protected whenever possible.

 

Doctor's office thinks I have a case of "knee cap moved around but didn't dislocate anything"-itis and insist that I come in for an appointment to confirm that and to check for ligament damage. I have been firmly instructed to rest the leg and to apply ice when possible, so I will be doing that for the foreseeable future.

[farflight]

 

Seemed oddly appropriate. Bahamut/Omega Weapon will be there waiting for your return...patiently.

 

Hope you're able to mend up properly and quickly...time to be like wolverine or start spamming fast heal!

[Scaly Freak]

It was just a matter of time before that meme made an appearance...

[JustCallMeAmber]

Oofta. Hope the knee feels better soon!

[farflight]

1 minute ago, scalyfreak said:

It was just a matter of time before that meme made an appearance...

 

Happy to oblige 

[Mike Wazowski]

Fingers crossed it's just a sprain! And either way, hoping for a speedy recovery for you!

[zeroh13]

Yikes! I hope the doctor is right (and if not, that it's only a sprain). 

[Scaly Freak]

Snuck out of work a bit early for that doctor's appointment.

 

The good news: The knee joint is perfectly fine. No damage whatsoever has been done.

 

The bad news: The knee cap did jump out of place for a short moment, before jumping back into place again. This is called patellar subluxation, and is a bad thing.

 

 

This is way more likely to happen again now that it has happened in the first place, so I have a multi-page booklet with rehab exercises I am required to do to strengthen the muscles on the outside of the thigh. This will, supposedly, help stabilizing the knee cap and stop it from moving around during future squats. I have also been ordered to invest in a stabilizing knee wrap, and to not do any squats at all until I am wearing one. Being a bit paranoid about my knee joints now, I'm thinking I should get two, since I have two knees.

 

All in all, very good news and even though I am going to have to rewrite or skip my Stronglifts goal (no squats until the knee has fully healed!), I'm happy. First set of rehab exercises will happen tonight.

 

I need rubber resistance bands for some of the rehab exercises. Does anyone happen to have a link to a set of good ones?

[JustCallMeAmber]

Glad to hear the knee joint is good!