My husband had his hip replaced yesterday. It seems to have gone well, and he’s already been up and taking short walks down the hall of his hospital ward. Assuming that everything continues to progress as expected, he will likely be sent home tomorrow morning and that’s when the real fun will begin. Found out that we will need to switch sides of the bed, which means I now need to make some adjustments to the furniture layout in our bedroom so he can get the walker between the wall and the bed on that side. I will also need to move my alarm clock to the other side. Although it will be quite a few weeks before he is able to do a lot of things, at least his recovery should be fairly smooth. I hope.
As for me, I definitely feel as if my back is finally seeing more progress and fewer set-backs. It’s still not normal or without varying measures of pain and discomfort, but it’s exciting to realize how much more I can do. This morning at the gym, I sat on the floor to put on my socks, knee sleeves and shoes, which is something that I haven’t been able to do for a long time! Although I still avoid sitting as much as possible, I have had to do more sitting over the past two days than I am used to, and the back has held up fairly well. Okay, so for a while yesterday I was mildly concerned that I was about to take backwards steps again. The SI joint was a bit achier than it had been for the previous few days, not too bad but not quite as good; however, it seemed to settle back down by mid-afternoon. One of my biggest questions these days is always how far can I push myself without negatively impacting my back/SI joint. Unfortunately, I cannot always answer that question until I try to see what I can do. My coach often has exercises that he would like me to do in the gym, and he will ask me if they are okay for me to do. There are a couple that I am reasonably certain would not feel good on my back at all, but most of the time I simply can’t say until I try it. There is also no guarantee that what felt fine before will always feel fine and vice versa. Ab wheel roll-outs were fine early on in this ordeal, but the last time I did them a couple of weeks ago they were more uncomfortable. I couldn’t do hanging leg raises at all a while ago, but I managed to do some leg raises last week using the dips bar. One thing I am fairly certain would not be a good idea is sit-ups on the glute-ham device, so I’ve rejected that option every time Michael has presented it. The biggest tests will be once I get heavy enough weight on the squat bar and when I get to try deadlifting again.
1a. squats-low bar, with sleeves
45 lbs x 8, 95 x 7
with belt: 135 x 3, 165 x 1, 185 x 1, 205 x 1, 215 x 1
215 lbs for roughly a 10 second hold, twice
Squats didn’t feel too bad today. A few reps felt a bit deeper but probably still not quite deep enough, although I honestly felt like at least one rep might have been legal depth. The single at 215 felt a little heavy, tough, and ugly, so Michael had me do a couple of holds with the weight to get used to having it on my back again. The first hold felt super awkward, because he didn’t even want me to walk the bar out, which meant I couldn’t have any forward lean to make the low bar position remotely comfortable. For the second hold, we raised the safeties and I was allowed to walk the bar out. It felt a bit better but still not nearly as good as it should. This is one of those areas where Michael has ideas that he wants to incorporate but isn’t always certain it will be good for my back. Obviously I need to re-familiarize myself with having heavy weight on my back, and I don’t have a lot of time to get to that point. He thinks doing some holds or walking with the yoke rack would be good. I don’t disagree with him, and I’d be willing to try. He just wants to be careful with my back.
1b. bench press-competition grip, with feet on the bench and small arch
47 lbs x 10, 67 x 6, 87 x 5, 107 x 5, 112 x 5, 112 x 4
Benching with my feet on the bench allows me to better keep the arch in my back small, which should help me to avoid aggravating the SI joints. It’s akin to deadlifting from a deficit. It will make me stronger, but I do miss being able to use my leg drive. My butt came off the bench on the fifth rep of the first set at 112 pounds. That is not typical of me, but I suspect the need to use leg drive was too strong to resist on that last rep. Oh well! In powerlifting, only the first rep matters. 😉 As for the final set, there was supposed to be 5 reps. Shake it off! I know I am stronger than how my bench felt today.
2a. Spoto presses-with feet on the bench still
97 lbs x 6, 97 x 6, 97 x 6
I think the first set felt a bit tougher than the next two. Sometimes that’s just how it is…as if my body needs a set to remember what it is supposed to be doing.
2b. back extensions-holding a 20 pound dumbbell
x 20, x 9, x 10
This is another one of those exercises that is hit or miss for how it makes the back feel. Actually, today these were completely hit and miss. The first set was horrible. I felt so much strain around the back of my knees that I had to drop the dumbbell midway through and repositioned myself before picking up the weight to finish the set. Honestly, I have no idea how I managed 20 reps that set.
Michael told me to keep my knees slightly bent to avoid the strain, so I did that on the following sets. It alleviated a great deal of the knee strain but not quite all of it. I was wearing my squat shoes for the first two sets and took them off for the last set, thinking that might be part of the problem. The last set wasn’t a whole different than the second. Maybe the pad was set a bit too far? I don’t know. Also, although the extensions didn’t make my back feel worse, I could feel some discomfort while doing them, which between that and the knees made me cut the reps short. However, it did feel sort of nice to carefully drape my body forward over the pad so my head was hanging down, stretching out the lower back in a way that it hasn’t liked to move for a while.
Yesterday my chiropractor gave me a new stretch to do…the Bretzel. If that makes you think of a pretzel, then you’re thinking in the right direction! If I’m not careful, this stretch will threaten me with a cramp and it doesn’t feel too pleasant on the quads, but I kind of like it. Not the unpleasantness, of course. I can see why my chiropractor says this is one of his favourite stretches, and I think it is one that I will continue with for a long time.