First strength training workout in a while. Going light to ease myself back into a good rhythm. Also the first time I’ve squatted in any capacity since having some work done by Dr. Brett Coapland of performance health. What I thought may be a meniscus tear due to an extremely loud clicking, lack of improvement from a cortizone shot and manual treatment from other practitioners, is now almost completely pain free. Workout was as follows:
KB Double Front Squat
KB Double Deadlift
KB Double Overhead Press
KB Double Row
60s rest between each set.
The workout started out pretty easy, but I was sucking wind by the time I got back into the 3+ reps on the way back up. Although I had no pain in my knee squatting, I still felt hesitant to squat, and was severely distracted by the click in my leg. I’m constantly telling clients to not worry about clicks and pops, and truly you will drive yourself mad trying to “fix” them, but this click is so strong, and powerful, and has such a mechanical sound to it, it is very unnerving. In short, it’s hard to imagine a sound like that isn’t the result of some serious damage occurring within my body.
Everything felt relatively easy. Of course I was only using 12kg kettlebells, making the deadlifts basically an exercise in repetition. That said, I did have a couple of slight twinges of pain/discomfort in my low back and rib area on the left side. These seemed to be associated with deep breathing and hard core bracing in preparation for keeping a neutral spine in the hip hinge, but I wasn’t able to replicate the pain with any regularity throughout the workout. Although I didn’t train with a heart rate monitor, I felt okay throughout my workout and my heart rate did elevate a decent amount. Thankfully when I checked my BP/HR hours later in the day, everything was mostly normal 128/84 (which is just a tick high for me), and a RHR of 84.
Today was difficult as I dealt with a very severe case of heart burn, likely in part to not eating enough prior to my training session, and having some fried food the night before. I’ve been dosing apple cider vinegar throughout the day to try to mitigate the discomfort, a trick that usually works but seems to be falling short on this occasion. I cooked up a 7oz (weighed after cooking) grass fed steak and a whole yam cooked with coconut oil for dinner, and that seems to be sitting better than my other meals throughout the day. I’ll do one more dose of ACV this evening, and hopefully that will be enough to let me sleep through the night.
Tomorrow I plan to ride my bicycle the usual 7.4 mile route, and return to some type of complex training on Thursday, switching the bilateral to unilateral and vice versa. It will also be good to incorporate some over head pulling, and horiontal pushing…two movements that didn’t get included in today’s “full body workout.” Although I have an idea of what my training should look like the rest of the week, I haven’t actually sat down and written myself a program. A dangerous game I don’t plan on playing for too long, as it’s easy to not train, when no training was planned.