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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 06, 2017, 02:18:42 pm »Double posting cause I forgot how to multi-quote
I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.
Let me know what you think? I.e. am I talking complete shit, making sense or some merit.
nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).
I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.
I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.
As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.
dno, 2 cents so far.
pc!
for me everything above 5 reps is cardio... that's why I think I will benefit greatly from higher rep training for the next few months... time to get swooole. 
