Adarq.org

Congrats on the half marathon! Any plans to stretch it out for another 13 miles in the future for a full? (After your strength block)

jesus! sorry man, that sucks massively. hope the surgery goes smoothly and you heal quickly. damn.

Thanks man! The major sticking point currently is waiting for an ortho appointment and surgery date, currently no idea when it might be.

Thinking of goals etc

-Upper body training is fine
-Leg wise I can train hip extension and my right leg (neural cross-over to contralateral side is quite fascinating)
-My core probably needs some work too
-Cardio I can only do ski-erg machine, possibly swimming with a float or aqua jogging but haven't tried this yet
-flexibility can do some stretching but can't stretch my glutes or hip flexors/quads very easily

Plan:

Daily left quad activation/strengthening for prehab
2x upper body sessions/week
2x lower body sessions/week
3x 30m cardio sessions a week (as long as I can only ski erg I can't face anymore)
At least stretch out what I can a few times a week

I'm off work so have a bunch of time which I'm gonna use to meditate and read a bunch, stuff which wasn't easy to fit in working a lot and running 100k weeks.

Extra frustration in that my NZ visa is gonna expire in December and I need to pass a medical to get it, awkward if I have my surgery then get deported! Also it's coming to summer here now and we were so hyped to do some amazing outdoorsy stuff which is now all of the cards, gah. Basically decided we'll stick here for another year now if we can.

Week 3 tomorrow

Weight bearing pretty good, still needing a single crutch for any distance
Left quad is decimated despite all the limited ROM work
ROM still awful, not sure if I've done meniscal damage causing lock or whether it's just scar tissue/secondary to being in a brace

Managing 30m sessions on ski erg a few times a week - ironically the only thing I can do cardio wise. Maybe aqua jogging next week?

Been hitting upper body a couple times a week cos why not.

Now started doing some more lower body working contralateral leg (for neural cross-over to injured leg) and have also been doing some hip work - reverse hypers I can do (but only on a big exercise ball my gym doesn't have a dedicated set up unfortunately) and cable pull through are OK if I really hope hinge.

Back to work part time today although if my knee gets super swollen cos of it I may sack that off as it's basically impossible to work in my ROM/quads when it's swollen so delays the whole thing.

Hopefully will be getting an MRI to assess everything soon.

Quote from: gukl on July 07, 2022, 10:47:08 pm

I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

my knowledge of squat is quite old but heard that's how you do it, but I actually just brace my abs and then descend as I can't maintain glute contraction in the hole so I only contract it on the way up and then lock out.

Hmm. Read conflicting things online but most things suggest you should lockout.

My lockout has always been the strongest part of my squat but I wonder if I have overdone it/lost control of my core and gone into hyperextension of my low back which then puts shear on my SI cause it to constantly flare. My joints are generally lax too which doesn't help.

Focused on actively not doing this today and it felt a lot better but is that just cos I'm not going through full ROM? Who knows

last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.

Did you get the bhaktapur yoghurt (JuJu dhau?) - it's Incredible

run 14km easy 5.30 pace

gym
pull up 3 x 10
inc db bp 36kg x 5 32kg x 8
db pull over 24kg 2 x 12
face pull 15kg 2 x 15
curl 22kg x 10
tri oh 17.5kg x 12
ysl 5kg x 10

really tired legs sore need a rest week i think but i have like 6 weeks to the race the 2 before will be easy so i really need to cram some volume in the next few weeks

run 12k semi easy pace ~5min/km

gym
29/3/22
clean to front squats 60kg 5 x 3 - cleans were great fun, front squats = no si joint pain
rdl 75kg 2 x 10
step up 20kg 2 x 10
leg curl 35kg 2 x 10

some core stuff. think i sussed my SI joint. i have no control. doing deadbugs lowering my left leg my si joint pops each time (painless) but it feels like i have no control. so i really simplified it and did like bent leg raises with the other leg straight really focusing on keeping my pelvis stable and got quite a decent Burn in my lower ab... if i straightened my leg anymore to make it more difficult.. pop goes si joint. so i feel my work is in getting my pelvis stabilised with a simple progression of single leg raises gradually straightening the leg out until i can do dead bugs without the clunk. i think this may also fix my life long battle with APT too.

also did a 20m yoga

nil yesterday as was at work from 8am til midnight 

Today
yoga
run 34km in 3hr 15 ish - legs totally fried from lifting and increasing volume