Finally got to deadlift again

Recovery from my meniscus surgery has been going really well and with it being less than a month since, I’m much further along than I anticipated. During my first physical therapy session, my PT let me know, unsurprisingly, I may be a candidate for arthritis as I get older, but it would likely not affect me as much as others. This was also true for the knee recovery and steps necessary to improve; due to my powerlifting training, he said I have a different relationship to pain than most people. This didn’t surprise me either, but I found it helpful to hear this directly from a physical therapist that specializes in sports medicine. I’ve gained an awareness of pain, an awareness of the different levels of it, ‘good’ pain vs. ‘bad’ pain, and where my limits need to be. I think this awareness likely started in my youth when I experienced a crushed vertebrae, then finally years later found that strength training could help my body overcome a lot of the discomfort I felt with a weakened back.

The meetings I’ve had with the physical therapist have been fantastic and I’ve learned a number of movements to strengthen my knees, quads, and hips that I will likely use even once the recovery is complete. I’m also fortunate enough to have a leg press machine in the garage gym that my precious wife had got me. That thing and my foam roller have been vital in the knee recovery. Today my PT saw how far my recovery has already come along and gave me the OK to start doing light deadlifts to see how they went, with the directive of “for now, walk away from them still wanting more”.

Did my PT work:

  • foam roller
  • leg press (0 weight, just the sled)
  • body weight squats (holding a strap around the power rack to stabilize)
  • 1 leg squats (holding strap)
  • 1 leg lunges (holding strap)

Then I got to do a little lifting:

  • Deadlifts (225 x 5 x 4 sets) [left wanting a LOT more, but hey, progress]
  • hanging leg raises
  • reverse hyper (only 90 lbs, again, light to let the recovery continue)

So dang happy to be back out in the garage gym.

New personal goal met

So yesterday was leg day for my new lifting schedule. The set of lifts I put together for this leg session is a lot, but should give me great progress.

It started off with squats. This is an exercise I had not enjoyed when I first started doing them. Not sure if that was because of the difficulty, the fact that my first gym only had a Smith machine to use when doing them, or what… I had steadily gone up over time, and yesterday I felt mentally and physically prepared to go after my goal. Now, mind you this is lighter than many people, but I am quite satisfied — only lifting for a little over a year, mostly self taught with some pointers from friends, I’m happy with my progress.

I was able to squat 315 lbs. Happy. Now I need to get that for 5–8 reps and truly own that weight.

Muscle and Fitness — Poll

Glad to see I’m about average on this one. It’s admittedly one of the areas I continue to feel I need major improvement. Here are the results from muscleandfitness.com. I’d love to be at least within that 18.8%, but all in due time…

What is the most you have ever bench pressed without a vest?

  • 201–250 514 27.2%
  • 251–300 427 22.6%
  • 150–200 367 19.4%
  • 301–350 356 18.8%
  • 400+ 139 7.4%
  • 351–400 87 4.6%

Study Promises Benefits of Exercise in a Pill

Wired has an article that it an interesting read.

People are always looking for the ‘quick fix’ magic pill. And, as we continue our way into the future it continues to present itself in different ways. This is a very conflicting subject though. The part of me excited about the future (and also the part of me that knows we’re already there) is quite interested to see this type of study. Healthy or not, this is fascinating. The part of me that enjoys bodybuilding is interested to know what this type of treatment would do to enhance progress in weightlifting. But, the ethical part of me is worried about this. Not only for the animal testing I imagine that went into this research, but the long-term benefits/risks associated with quick fix pills, and the unhealthy expectations this could have for people.

Bottom line is — if it’s worth doing, the hard work is typically the more rewarding path to go.