So I completed the first full week of my new training program. I updated the first week with the weight and reps I completed and it’s certainly humbling compared to what I was able to lift less than a year ago. It shows how quickly one can lose strength especially if one sits at a computer all day. My first day was upper strength and I walked out of the gym feeling like someone had hit me in the stomach as hard as they could, this in spite of me not doing any direct ab work. I don’t ever remember anything like this previously and again shows how weak my core has become sitting at a desk all day and then coming home and sitting on the couch watching TV or sitting at my computer.
Next was lower hypertrophy and again slowly making progress on my squat and feeling some tightness and soreness in my lower back, especially my right upper glute. This was an issue the last time I started training and it looks to be back again. Upper hypertrophy felt good, tiring but good with no punched in the stomach feeling afterwards. I did not train on Friday as I wanted to attend my daughter’s volleyball game. Her team was playing in the city’s division three championships. One of the reason I like a 4 day split is it gives me bit more flexibility so when something does come up I can work around it and still get my training in. To accomplish this I went and trained lower strength on Saturday.
I had my mind set on 225 lbs for at least 4 reps and I was happy I was able to do it however that lower back pain I had experienced earlier in the week was back with a vengeance. I pushed for another set of 4 and my back growled a little more. Undeterred because sometimes I am a pig headed barbarian warrior, I went for my third and final set but had to stop after two reps as I knew I was going to seriously hurt something if I continued. With my back howling I continued with deadlifts which forced me to go with lighter weight. I had been hoping to deadlifting 315 lbs but settled for 225 lbs. If I was smart I should have probably skipped deadlifts all together but it seems I always have to push and I was determined to complete this first week of training.
I feel I often get results because I do know how to push myself more than others but it’s a double edge sword that can easily get you injured and set you back in your training had you just been a bit smarter about things. Where that line is for you is for you to decide and only you. I just hate seeing people stop at the first sign of struggle or discomfort and never make any progress because they can’t mentally push through a bit of discomfort.
In any event the reason I am having this pain is due to a combination of:
- Insufficient hip mobility
- Weak posterior chain (think glute and hamstrings)
- Weak abdominals
- Tight hip flexors
- Tight lower back
This is from an article from Syatt Fitness which you can read more about here. I also think this is a good article that explains….
“Most people live sedentary lives – drive to work in the morning, sit at a desk for 8 hours, drive home, flop on the couch for 5 hours (usually eating hot garbage for dinner), take a dump, then go to bed. Rinse and repeat. The end result is a stiff, immobile, tight body. The main areas affected are usually the hip flexors and lower back (lumbar spine).”
It then goes on to give some suggestions on how to fix this.
So that is how my first week went, humbling how little I can now lift and even with that I am struggling with issues. I will be working on my mobility by doing some of the prescribed exercise at home over the coming weeks.