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What's your diet look like? Are you still going to physical therapy?
Reason being if it is an inflammation related issue you need to do a couple things:
1. Self soft tissue work to help work blood flow into the area to improve healing
2. Take anti-inflams. Voltaren is a start, but it would probably be helpful to get on fish oil as well. Possibly Vitamin D as well.
3. Diet is often a HUGE source of inflammation. Carbs are pro-inflammatory so if you're chomping down on a lot then that is a big problem.
4. Sleep -- quality sleep is needed for healing...
5. Exercise that doesn't aggravate... swimming perhaps?
There's other stuff, but we'll see what up first.
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Oh also,
1. Very deep tissue massage for your calves for 1-3x a day for 4-5x a week for 15-30 minutes each.
2. Deep stretching where you stretch calves for full ROM for a minute a bunch of times. In some cases can loosen up the fascia a bit.
Use 10-15 minutes of heat before you do each of these.
See if it helps loosen stuff up. Use your knuckles from your other arm. Likely some scar tissue there that may hinder you.
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Is it normal to still be pretty sore on day six after the workout, if it was extremely intense and it's my first time doing barbell work?
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Wish I could go back to doing starting strength but knee and shoulder injuries have me unable to squat and bench (lol fuck). Down 7 pounds in 3 weeks or so already though so my makeshift routine is working out.
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On February 01 2010 12:19 eshlow wrote:What's your diet look like? Are you still going to physical therapy? Reason being if it is an inflammation related issue you need to do a couple things: 1. Self soft tissue work to help work blood flow into the area to improve healing 2. Take anti-inflams. Voltaren is a start, but it would probably be helpful to get on fish oil as well. Possibly Vitamin D as well. 3. Diet is often a HUGE source of inflammation. Carbs are pro-inflammatory so if you're chomping down on a lot then that is a big problem. 4. Sleep -- quality sleep is needed for healing... 5. Exercise that doesn't aggravate... swimming perhaps? There's other stuff, but we'll see what up first.
Thanks for a such indepth answer.
I've had this for a long time now, soon 6 months. I need to work harder to get rid of it.
1. I've done some massages, but not enough and not frequently everyday. I forget it alot. But I will try harder every day.
2. I have decided not to take Voltaren at first. I take fish oil ever day, and get some vitamin D aswell.
3. What do you mean with Carbs are pro-inflammatory? I should'nt eat or not? I still plenty of bread, and they have lots of carbs and fiber.
4. I get enough sleep, allways 7-9 hours.
5. I've started swimming regulary now after new year. Last week I did it every single day for about 30 mins - 1 hour. Your welcome to suggest anything else  I've also made in my schoes special soles, that will help my legs. Also my shoes are good and should give enough support to not make it worse while walking etc
Oh also,
1. Very deep tissue massage for your calves for 1-3x a day for 4-5x a week for 15-30 minutes each.
2. Deep stretching where you stretch calves for full ROM for a minute a bunch of times. In some cases can loosen up the fascia a bit.
Use 10-15 minutes of heat before you do each of these.
See if it helps loosen stuff up. Use your knuckles from your other arm. Likely some scar tissue there that may hinder you.
How do you suggest I heat them? with hot water or is it enough to move my hands fast back and forth?
Also, I dont understand the ROM? what does it stand for?
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Do you guys regulate how much you sit down? I already have tight hammys which causes some backpain so I have to stretch them a lot before training. I was thinknig I should stand up when doing my studying or just walk around after about 20 min.
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http://paleonu.com one of the better nutrition blogs i've found. the diet is amazing. i'm never hungry and each meal is incredibly tasty/filling -- lots of eggs, sausage, steak, veggies cooked in butter/lard, etc. i've been following a paleo diet for a few months now, and I'm down to 146 lbs (just under 5'10) from ~176 -- but weight loss is just a pleasant side-effect of healthy eating.
it's a huge paradigm shift, and requires looking at nutrition in an entirely different way, but totally worth investigating
edit: blah, just looked back in the thread, and it seems Foucault and others have already spread this message
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Just wanted to post that I hit my first milestone today by having two 45lbs plates on each side of the bar for my deadlifts (225 lbs total). Will probably hit my next milestone of benching two of those plates in 2 weeks (135 lbs). The hardest milestone to accomplish will be the Military Presses, IMO. I can't even begin to comprehend how I will pull those off.
Goals are eshlow's standard weights of Bench 1xbw, Squat 1.5xbw, and Deadlift 2xbw. I currently (still) weigh ~155.
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Currently:
5'9"
166 lbs
5:49 mile, 20:01 5k
Goals
150 lbs (5-8% bf)
sub 5:00 mile, sub 18:38 5k, BQ in first Marathon
Also, start serious weight training again, haven't really touched a weight for about 5 months....not so good.
Eat Less, especially less junk food....I just eat to much in general. I get all the healthy stuff but tend to binge, especially with junk food.
I really need to get on this, between the holidays, shitty weather, and school I have hardly done anything. Not to mention I'm about 6 pounds heavier than I was in December
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just realized my goal date is today.
i only lost half an inch off my belly which translated to 2lbs. i think i lost that many in the 1st 2 weeks of the scheduled 4 weeks. i haven't been particularly consistent unfortunately in the last 1-2 weeks due to unforeseen events so i'm not surprised i didn't lose more inches.
i'll just have to make new goals now.
lose 3 inches in 3-4 months
start date: today! 2/2/2010
goal date: 5/2/2010
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On February 01 2010 23:32 Romance_us wrote:
Is it normal to still be pretty sore on day six after the workout, if it was extremely intense and it's my first time doing barbell work?
You did the first workout of SS? If you did your own routine that has a lot of volume then I can't vouch for you.
Yes, it's totally normal (in most cases). You probably went a bit too heavy and should've started lighter though if you did SS. If not, then probably too much overall. You generally only want to be sore for about 2-3 days when starting and then try to avoid soreness later on as it only hinders workouts.
Soreness is not required for progressing.
On February 01 2010 23:40 bdams19 wrote:
Wish I could go back to doing starting strength but knee and shoulder injuries have me unable to squat and bench (lol fuck). Down 7 pounds in 3 weeks or so already though so my makeshift routine is working out.
What injuries do you have? I have a fairly extensive knowledge of a lot of orthopedic issues (going to PT school this summer + working in clinic atm) so maybe we can get those out of the way so you can do SS again.
On February 02 2010 01:14 ThePhan2m wrote:Show nested quote +On February 01 2010 12:19 eshlow wrote:What's your diet look like? Are you still going to physical therapy? Reason being if it is an inflammation related issue you need to do a couple things: 1. Self soft tissue work to help work blood flow into the area to improve healing 2. Take anti-inflams. Voltaren is a start, but it would probably be helpful to get on fish oil as well. Possibly Vitamin D as well. 3. Diet is often a HUGE source of inflammation. Carbs are pro-inflammatory so if you're chomping down on a lot then that is a big problem. 4. Sleep -- quality sleep is needed for healing... 5. Exercise that doesn't aggravate... swimming perhaps? There's other stuff, but we'll see what up first. Thanks for a such indepth answer. I've had this for a long time now, soon 6 months. I need to work harder to get rid of it. 1. I've done some massages, but not enough and not frequently everyday. I forget it alot. But I will try harder every day. 2. I have decided not to take Voltaren at first. I take fish oil ever day, and get some vitamin D aswell. 3. What do you mean with Carbs are pro-inflammatory? I should'nt eat or not? I still plenty of bread, and they have lots of carbs and fiber. 4. I get enough sleep, allways 7-9 hours. 5. I've started swimming regulary now after new year. Last week I did it every single day for about 30 mins - 1 hour. Your welcome to suggest anything else I've also made in my schoes special soles, that will help my legs. Also my shoes are good and should give enough support to not make it worse while walking etc Show nested quote +
Oh also,
1. Very deep tissue massage for your calves for 1-3x a day for 4-5x a week for 15-30 minutes each.
2. Deep stretching where you stretch calves for full ROM for a minute a bunch of times. In some cases can loosen up the fascia a bit.
Use 10-15 minutes of heat before you do each of these.
See if it helps loosen stuff up. Use your knuckles from your other arm. Likely some scar tissue there that may hinder you.
How do you suggest I heat them? with hot water or is it enough to move my hands fast back and forth? Also, I dont understand the ROM? what does it stand for?
Heat with a heating pad or whatever else you can find. Hot tub or whatever else works too.
You want to do VERY deep tissue cross friction and myofascial release massage. Basically, it should be extremely painful to release every deep tissue and stimulate blood flow to the area for healing. Add in some aggressive PNF stretching and we'll see how it goes.
This is the first thing I would try to do that would probably help the most.
Re- carbs. Carbs in general stimulate inflammatory conditions within the body which makes healing more difficult. Some inflammation is needed for healing of muscle tissue BUT overabundance of inflammation (think sprained ankle that swells up to the size of a softball) is detrimental to the healing process. Underlying inflammation even if not accompanied by visible swelling/edema can be detrimental to healing processes.
That's why you tend to want to avoid carbs + take fish oil/omega 3s to get an anti-inflammatory effect within the body. IF inflammation is the cause of your problem this will help SIGNIFICANTLY.
On February 02 2010 03:33 AoN.DimSum wrote:
Do you guys regulate how much you sit down? I already have tight hammys which causes some backpain so I have to stretch them a lot before training. I was thinknig I should stand up when doing my studying or just walk around after about 20 min.
Yep. Every so often I like to get up and stretch out the hip flexors + do some work for the glutes.
Here's a good read on this type of stuff if you wanna check it out:
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/
On February 02 2010 05:52 shmay wrote:http://paleonu.com one of the better nutrition blogs i've found. the diet is amazing. i'm never hungry and each meal is incredibly tasty/filling -- lots of eggs, sausage, steak, veggies cooked in butter/lard, etc. i've been following a paleo diet for a few months now, and I'm down to 146 lbs (just under 5'10) from ~176 -- but weight loss is just a pleasant side-effect of healthy eating. it's a huge paradigm shift, and requires looking at nutrition in an entirely different way, but totally worth investigating edit: blah, just looked back in the thread, and it seems Foucault and others have already spread this message
Yep, love Kurt Harris' stuff.
I have a whole blog list of similar stuff if you want me to post it. I assume you read Whole Health Source? That's one of the best.. better than PaleoNu IMO just due to the amount of stuff Stephan's posted on so far...
On February 02 2010 11:05 ThatGuy wrote:Just wanted to post that I hit my first milestone today by having two 45lbs plates on each side of the bar for my deadlifts (225 lbs total). Will probably hit my next milestone of benching two of those plates in 2 weeks (135 lbs). The hardest milestone to accomplish will be the Military Presses, IMO. I can't even begin to comprehend how I will pull those off. Goals are eshlow's standard weights of Bench 1xbw, Squat 1.5xbw, and Deadlift 2xbw. I currently (still) weigh ~155.
Awesome. Yeah, DLs are gonna be the stuff that progresses the fastest. Keep up the good work.
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On February 02 2010 12:29 eshlow wrote:Show nested quote +On February 01 2010 23:32 Romance_us wrote:
Is it normal to still be pretty sore on day six after the workout, if it was extremely intense and it's my first time doing barbell work? You did the first workout of SS? If you did your own routine that has a lot of volume then I can't vouch for you. Yes, it's totally normal (in most cases). You probably went a bit too heavy and should've started lighter though if you did SS. If not, then probably too much overall. You generally only want to be sore for about 2-3 days when starting and then try to avoid soreness later on as it only hinders workouts. Soreness is not required for progressing.
Yes, I did the first workout of SS. I don't think (?) I went too heavy because I was able to do the program like intended and was generally fine. I think one of my problems might have been that I did not eat to recover enough. Thanks for the reply, I'll take it easier next time and see if there is a difference.
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On February 02 2010 11:05 ThatGuy wrote:
Goals are eshlow's standard weights of Bench 1xbw, Squat 1.5xbw, and Deadlift 2xbw)
shouldn't there also be one for the press?
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Well he's always said "You should be able to blabla" so if he's got one for the press I'm all ears
As of right now the current goal for it is 2 plates.
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Show nested quote +On February 02 2010 05:52 shmay wrote:http://paleonu.com one of the better nutrition blogs i've found. the diet is amazing. i'm never hungry and each meal is incredibly tasty/filling -- lots of eggs, sausage, steak, veggies cooked in butter/lard, etc. i've been following a paleo diet for a few months now, and I'm down to 146 lbs (just under 5'10) from ~176 -- but weight loss is just a pleasant side-effect of healthy eating. it's a huge paradigm shift, and requires looking at nutrition in an entirely different way, but totally worth investigating edit: blah, just looked back in the thread, and it seems Foucault and others have already spread this message Yep, love Kurt Harris' stuff. I have a whole blog list of similar stuff if you want me to post it. I assume you read Whole Health Source? That's one of the best.. better than PaleoNu IMO just due to the amount of stuff Stephan's posted on so far...
I've seen him before, but I guess he got lost among the swaths of blogs out there. I just read his most recent post and was really impressed. I'll start reading him regularly. Thanks.
Free the Animal and PaNu are my go to blogs, and if those are dry, then any combination of nephropal, hyperlipid, eades, mark sisson, weston a price, paleodiet.com, etc. I guess I like the 'personality' of PaNu and FtA
Anything else I should be reading? I'm fascinated by this stuff. Regretting going the humanities route...
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On February 02 2010 13:12 ThatGuy wrote:Well he's always said "You should be able to blabla" so if he's got one for the press I'm all ears As of right now the current goal for it is 2 plates.
By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw or so.
On February 02 2010 12:37 Romance_us wrote:Show nested quote +On February 02 2010 12:29 eshlow wrote:On February 01 2010 23:32 Romance_us wrote:
Is it normal to still be pretty sore on day six after the workout, if it was extremely intense and it's my first time doing barbell work? You did the first workout of SS? If you did your own routine that has a lot of volume then I can't vouch for you. Yes, it's totally normal (in most cases). You probably went a bit too heavy and should've started lighter though if you did SS. If not, then probably too much overall. You generally only want to be sore for about 2-3 days when starting and then try to avoid soreness later on as it only hinders workouts. Soreness is not required for progressing. Yes, I did the first workout of SS. I don't think (?) I went too heavy because I was able to do the program like intended and was generally fine. I think one of my problems might have been that I did not eat to recover enough. Thanks for the reply, I'll take it easier next time and see if there is a difference.
Sounds fine.
You can in general work through the soreness if it doesn't hinder your workouts. You want to get in the groove of 3x per week anyway.
Good luck.
On February 02 2010 13:53 shmay wrote:Show nested quote +On February 02 2010 05:52 shmay wrote:http://paleonu.com one of the better nutrition blogs i've found. the diet is amazing. i'm never hungry and each meal is incredibly tasty/filling -- lots of eggs, sausage, steak, veggies cooked in butter/lard, etc. i've been following a paleo diet for a few months now, and I'm down to 146 lbs (just under 5'10) from ~176 -- but weight loss is just a pleasant side-effect of healthy eating. it's a huge paradigm shift, and requires looking at nutrition in an entirely different way, but totally worth investigating edit: blah, just looked back in the thread, and it seems Foucault and others have already spread this message Yep, love Kurt Harris' stuff. I have a whole blog list of similar stuff if you want me to post it. I assume you read Whole Health Source? That's one of the best.. better than PaleoNu IMO just due to the amount of stuff Stephan's posted on so far... I've seen him before, but I guess he got lost among the swaths of blogs out there. I just read his most recent post and was really impressed. I'll start reading him regularly. Thanks. Free the Animal and PaNu are my go to blogs, and if those are dry, then any combination of nephropal, hyperlipid, eades, mark sisson, weston a price, paleodiet.com, etc. I guess I like the 'personality' of PaNu and FtA Anything else I should be reading? I'm fascinated by this stuff. Regretting going the humanities route...
Love Robb Wolf & Mark's Daily Apple for practical stuff.. same with fitness spotlight (know those guys personally):
http://robbwolf.com/
http://www.marksdailyapple.com/
http://www.fitnessspotlight.com/
Sounds like you have most of them covered though. If there's any doubt just go down Stephan's blog list and read all of those. All very good in general. Cooling inflammation as well.
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another unproductive press workout today. increased weight recently and have been stuck there now for 3 straight sessions. did the frog stand the day before so maybe that affected today's performance but i doubt it. at least it's good to know my pull ups and dips are still progressing.
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On February 02 2010 20:31 eshlow wrote:Show nested quote +On February 02 2010 13:12 ThatGuy wrote:Well he's always said "You should be able to blabla" so if he's got one for the press I'm all ears As of right now the current goal for it is 2 plates. By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw or so.
lol i'm almost exactly at all of those ~~ Wish my press was better, i can see strong shoulders being useful. I find it harder to progess in shoulders and back. then again i haven't been at the gym nearly as regularly as i was last semester 
Ended up squatting 2x375 (going for 3), i think i went too deep on the first one and took a lot out of me. and my headphones died on me Totally beasted through the second though after i thought i was gonna fail. those are definitely my favorite reps, when i'm looking in the mirror and it looks like my face is going to explode and then i think "you aren't allowed to fail this rep" and push it up.
i miss squatting 3 times a week and eating 4000 calories...looking back i have no idea how i did that. i'm only in the gym like 3 times a week and probably 2500-3000 calories and life is so much easier (but not as satisfying) oh well
/end ramblings
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Pressing at 1x feels so much harder than benching 1.5x
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EPT
