Arms Like Garth - a weight-training wire

36 watchers

Nellers 11 Dec 4:06pm, 11 Dec 2024 44,345 posts	0 Nellers It's improved massively already @lammo . I'm back to rowing regularly and even managing a bit of running too, alongside the swimming and daily mobility stuff. The Phys has definitely got it right with how he's managed my issues but it's like we were discussing a while back: It's a "this is what I do now and forever" thing to keep it in check. I think given a bit more time I an cut down how much of this I'm doing relative to more general strength stuff but it's always going to have to be part of the programme from now on.
lammo 11 Dec 4:23pm, 11 Dec 2024 12,896 posts	0 lammo Yep spot on Nellers, The stretching and strengthening of my back, butt and hamstrings has meant my lower back issues haven't reoccurred recently, long may that continue.
lammo 11 Dec 4:24pm, 11 Dec 2024 12,897 posts	0 lammo That said i wouldn't be doing deadlifts and squats in the same week, that feels like a bridge too far, and an unnecessary one at that
Nellers 11 Dec 4:37pm, 11 Dec 2024 44,346 posts	0 Nellers So the plan he has me on is (relatively) low weight and high reps with 3 x 15 of each. His view is that if I want to get back to being able to row properly (ie with the volume necessary to get my 2k times into an age group competition) then I need to do that sort of strength endurance stuff to get there. So far he's been spot on. pre-back issue I was doing 5 x 5 reps of deadlifts with 80ish kg. So far I've built up to 3 x 15 with about 35, so much lighter.
Nellers 13 Dec 4:11pm, 13 Dec 2024 44,349 posts	0 Nellers A fun morning in the council gym this morning. I was able to do all the prehab/rehab stuff with the kit they had, which was nice. After that I had a play on a ski erg and an assault bike, then got some rowing done. I might get back in there on Sunday morning if I have time.
Maclennane 13 Dec 5:39pm, 13 Dec 2024 33,219 posts	0 Maclennane Nice work Nellers Now i need to motivate myself to clear garage space for lifting
EarlyRiser 17 Dec 3:08pm, 17 Dec 2024 1,540 posts	0 EarlyRiser Positive update on your rehab journey @Nellers. Good luck! Having got back into both running and lifting weights, and endlessly tinkering with ways and means, I've written a blog on how I handle concurrent endurance and strength training. Feel free to criticize or ignore!
Nellers 17 Dec 3:27pm, 17 Dec 2024 44,359 posts	0 Nellers Thanks ER. It's going so well I'm expecting a disaster soon! I did get back in the gym on Sunday and I'm just back indoors after doing the strength and conditioning session in my lunch hour in my shed. I'll just keep going until I can't I guess.