The Darling Buds of MAY

Lydia227 · 05-14-2011, 01:24 PM

Wildflower: Forward and walking lunges cause me knee pain once in a while too. I have found that I am able to do a backward lunge with less pain than a forward lunge. Have you tried these and does it also hurt the trailing leg? It may also be that you are too far out in your forward lunge. (I"m thinking yoga here and I know that when I'm in a class and they say forward lunge I'm a lot further out than I would in a strength training session)

Another option while you are working on leg strength (protection for the knees while in the forward lunge) is to work on step ups. It may be that you will be able to strengthen and further prepare for forward lunges by first focusing upon step ups (on a bench) as well as split squats.

I like this vid for the alternating forward lunge because he cues you with the idea of lowering like an "elevator" not an "escalator" Totally makes sense to me anyway:

http://www.youtube.com/watch?v=dJ95qwNaD78

Good luck!

Wildflower · 05-14-2011, 10:20 PM

Thanks guys!!

So, I think that my problem IS that I am going to wide. But one more question, when I am doing lunges, all the weight is on my back leg (the one I don't step forward). I hold all my weight on that leg and that's why it hurts. This is incorrect, right - should my front leg be doing all the work?

Tejas · 05-15-2011, 03:05 PM

Quote:

Originally Posted by Wildflower

Thanks guys!!

So, I think that my problem IS that I am going to wide. But one more question, when I am doing lunges, all the weight is on my back leg (the one I don't step forward). I hold all my weight on that leg and that's why it hurts. This is incorrect, right - should my front leg be doing all the work?

Wildflower: I am definitely not the expert on this, but surely you need to distribute the weight on both legs. That would help you with the "elevator" aspect of the lunge also.

My trainer pointed out this week that I am going a lot further out on the left side while doing side lunges. I'm "protecting" the right groin area when I stretch out on the right side. The solution is not to stretch out on the right side, and perhaps get injured, but to shorten up on the left side.

jamsk8r · 05-22-2011, 05:37 AM

Hey ladies,

Late night tonight (morning, whatever), since a bunch of us from the gym went out for an adults only bowling night. I skipped the bowling and just went for the beer and company. It was fun, except for then sitting there watching bowling two hours longer than I wanted to, waiting to sober up so I could drive home.

Did OH Press (aka strict shoulder press) 1RM today, and finally, finally got past 85#, which I'd been stuck at since before my biceps tendons took a dive (last year? the year before?). 90# today, for a PR, woot! Tried for 95 twice, but it just wasn't going up today.

Gotta run long tomorrow (er..today...later, much later, lol), then that's my last long run...it's taper time for the 50 miler (less than 2 weeks to go!), then no more distance running for me till after the strongman contest in August. I'm actually looking forward to the break. I love running long and slow, up to a point, and I think I'll love the ultra, even though it will be a long day for me (just call me Flash...not!), but trying to carve out time for 4 or 6 hour runs week after week puts a crimp in actually trying to have a life outside of running and work!

Monday I'm heading to the gym. It's my usual strongman practice and sprint intervals day, so I think I'll ask my trainer if I can make up this strongman/sprint workout that I missed:
Run 600/400/200 meters
21/15/9 Stone to shoulder 135/100
21/15/9 Log Press 140/90
21/15/9 Fat Bar (axle) Deadlift 225/185
3/2/1 Rope Climb

That's a little longer than I want, though, for a Monday, so I think I'll cut the runs down to 400/300/200 and the lift reps down to 15/12/9, maybe just 1 rope per round...hopefully that will put me closer to the 20-25 minute mark. Still should lay me out, though.

Lydia227 · 05-22-2011, 08:28 AM

Cheryl: Thanks for the update in your runs. I knew the time was getting close. Can't wait to hear about this experience.

Great job with your OH Presses. I do recall you were having some problems with the bicep and it causing issues with overhead movement. Finally some healing. I think that is the best news...(the increased weight is good too). Taking time to heal those types of injuries while everyone one moves forward is really tough.

jamsk8r · 05-22-2011, 04:48 PM

Yes, Lydia, it took forEVER to heal...I was so sick of having to do front squats and cleans, lol, but it's been feeling good for a while, and it's good to finally see some signs that I can get stronger without trashing it. I'm still very careful about what I do and how I do it, with both shoulders/arms, so as not to go down that road again!

Tejas · 05-24-2011, 12:16 AM

And, I was so proud of being able to do the OH press at 45 pounds

Oh well!

I hope the running went well for you!

Shannon in ATL · 05-25-2011, 05:21 PM

Wow - I just got up to an OH press with an empty barbell myself, and found the 45lbs exciting.

I have been running at our new restaurant lately, so haven't been as consistent with exercise. I ended up taking about a week off, which was pretty needed, and am just now getting back into the habit. I'm thinking about a Stronglifts 5x5 program to give myself some more structure.

Hope the run goes well Cheryl!

Mel · 05-26-2011, 09:05 PM

Cheryl, can you do the 135 stone???? I can barely do the 75 pounder. I just can't get the technique correct and just about give myself a mastectomy. I've been banned from it until the Games are over.

Sorry to be MIA- I have no life outside the gym and work either. I'm in the middle of a "go lighter with perfect form" training period and attempting to really master kipping pull ups and the dreaded double unders. I'm seeing hope with the pull ups; I can do about 5 nice ones before I come of the bar, but the dubs are another story

See ya!

Tejas · 05-26-2011, 09:35 PM

Today I saw the doctor again about my right knee because it is still hurting. He said to back off on the number of squats and the weight I'm using with them. He says the issue with my right knee is a repetitive strain injury and that I need to pamper the knee a bit.

He said to do more lunges and fewer squats. WHAT!? Fewer, lighter squats?

I did a little on-line searching to see what else to do. I'm thinking I'll stick with the squats, but using lighter weights, and see what happens.

I'm meeting with a nutritionist/dietician today to see what I can do about reducing body fat. She is very supportive of the strength training and seems to know what she's talking about. I hope so.

Lydia227 · 05-31-2011, 07:42 AM

Rhonda: How did your meeting with the nutritionist go? I'd love to do that. Got a feeling I would get an earful. I've been researching more Paleo friendly recipes. Still really having a hard time giving up dairy though. I should really just try it for three days and see how it goes. Meh.

Tejas · 05-31-2011, 12:30 PM

Lydia, mostly she took information from me, asking a jillion questions. I'll see her again this afternoon, and I'll report in.