Tuesday, 6.4.13
HRV - 89, RHR - 69.8
A1). Single Arm DB OH Press 40X0 -5 x 8, 20, 40 (fail), 30, 30, 30
A2). CG Chin-up 40X0 - 5 x 6, BW
B1). Flat NG DB Bench 2020 - 4 x 10, 30-35’s
B2). BO Lateral Raise 2020 - 4 x 8, 15’s
C1). Incline DB Curl 3010 - 4 x 8, 15’s
C2). Supinated EZ Bar French Press - 4 x 12, 30lb bar
D1). Shoulder Ext Rotation 5020 - 3 x 10, 5lbs
D2). Prone Wrist Curl - 1010 - 3 x 15, 20lb BB
EMS Active Recovery - 20min quads only
After reading Charles Poliquin’s updated Poliquin Principles book, I decided to give his structural balance in the shoulders advice a try. With the Single Arm OH DB Press I was much stronger with my right side than my left. I think it will be important in getting my shoulders bulletproof before going back into weightlifting.
Wednesday, 6.5.13
HRV - 84.5, RHR - 69.8
Bulgarian SS - 3 x 10, 60’s
Prone SL Leg Curl 3020 - 10, 5, 5, 5 30-40lbs
DB RDL 2020 - 45’s x 10, 60’s x 8, 75’s x 8
Hip Abd 5050 - 2 x 15
I realize my HRV numbers are going down drastically and it’s recommending me to take a complete rest day but I’m going to ignore it and see how it and my body responds. I was a bit sore today but felt fine mentally. I may do an EMS session later today depending on how occupied I get, I’ll edit this post if I do.
Yes, pain and the hip impingement affects the way I perform. I can’t even flex my hip 30 degrees without having to externally rotate it to get to 90 degrees. I’ve had symptoms of FAI for 5 years but ever since I started ATG squatting, things really got worse and haven’t been able to lift without pain in 12 months.
You still gonna get the 5th gen then? I don’t know how much better bluetooth is since I bought my device before the bluetooth strap came out. Probably the only convenience is that you don’t have to use the ECG receiver in the headphone jack.
Since the 2nd gen has already been shipped I will see if I’m able to download the app - if not ill order 3rd gen. I would buy an iphone 5 before paying for ipod 5th gen.
Yes, both FAI and the labral tear were diagnosed by the MRI and MR Hip Arthrogram. I have both soft cartilage torn and some deep articular cartilage torn as well. It was caused by the bone spur that’s on my acetabulum (CAM impingement). FAI is a hard condition to diagnose and initally after 3 X-Rays, a CT scan, and the first MRI they still couldn’t recognize that I had FAI until I switched doctors/imaging centers.
I have been studying pain science and neuroscience for the last 10 months. I got in to it through my own hip pain issue, and being unhappy with the explanations given for how massage therapy works.
Pain is complex. Tissue damage will not necessarily result in pain and it is common for people to be walking around with “damaged” tissue and be completely pain free-http://www.ncbi.nlm.nih.gov/pubmed/21233405.
So in your case where pain is chronic, it is even less likely that pain is caused by the tears, as tissue damaged initially by the spur will have long since healed. It’s possible you have some mechanical pain-tension in a nerve. The signals that nerve sends may be interpreted as a threat by the brain. Pain is the brains protective response.
If the bone spur is not physically blocking your hip flexion, only the pain, surgery may be unnecessary. Many physios, doctors and surgeons do not properly understand pain. If you let me know where you live, I may be able to point you in the direction of a physio who does and can advise on the best course of action.
Was planning on training tomorrow, but with how my body feels and the HRV numbers, I think it’s best if I take the weekend off. I’ll find out soon whether or not it was smart to ignore the huge drop in HRV readings this week. I would definitely agree that the numbers this week are very similar with how I feel. What I am thankful for is to still have the ability to train my lowerbody hard even with FAI and there is still ways to improve at the sport of Olympic during this injury period.
4 Weeks until Surgery
Monday, 6.10.13
HRV - 92, RHR - 57.8
Bulgarian SS from Deficit - 3 x 10, 60’s
Prone SL Leg Curl w/ foot IR 3020 - 10, 5, 5, 5 45-60lbs
Seated SL Leg Curl w/ foot ER 1010 - 4 x 6, 40lbs
Hip Abduction - 2 x 15
HRV and RHR somewhat returned to normal this weekend after taking two days off. On Saturday it was 84/67, Sunday it was 94/60. For those interested, I’ve attached a picture of what my HRV looked like this past week. If you’ve paid attention to the numbers, they were really high 2 weeks ago during my vacation and were very low last week because of how hard I trained. The numbers are slowly rising back up after a restful weekend. Sometimes I get skeptical of using HRV, but last week the numbers well represented how I felt those days. Take a look:
