Nice to see there isn't any serious disc damage and that she reduced the pain. Hope for a complete recovery.

I had potentially similar lower back pain and the ART on the Glute was A+

TMI

At least you know that if you were stuck in a prison cell with him, the process of him making you his bitch would be over quickly.

I feel like that was already readily apparent.

When you roll the glute, I've been having good success doing the contract/relax trick KStar suggests in SL.

After you roll that, stretch it. Lie on your back and bend the knees 45 degrees. Pull the knee of the glute youre stretching towards the opposite shoulder, while keeping your lower leg at 45 degrees to your torso the whole time. Dont stretch so much that it pulls your hip off the floor. Keep both hips flat on the floor. Hold each stretch for about 30 seconds. Its good to do this 3 times per side.

I do that too. Probably not for 30 seconds though. Leak identified.

Congrats on not suffering a major heart attack. Ease it out a bit more next time to 1:34 during those 10 strokes and hang out there. That's not a bad time to start with though!

Yeah, I do the contract/relax trick and the glute on lax ball thing that you suggested to phatony. The problem has been that I just can't release the points (eta:consistently) and it's painful every day (eta: to some small degree, even if I do release them), which is part of the reason I am following up with a professional. (my scap being of course the other part).

The glute points can be so ****ing painful that I want to die, but it (the kstar stuff from SL) does release them and provide great relief.

I have done that stretch in the past, but not recently. I will add it again, thanks.

Two things I am going to stop doing per more reading of the Trigger Point Therapy Workbook:
1) no more big wallet I'm an idiot, because I knew this already, but I am also stubborn and I like my wallet a lot.
2) crossing my legs while seated. I will at least try to do this less.

I am also going to temporarily hold off on loaded carries unless my glute/back feels better, and I am going to be careful to have a minimal walkout on squats, as again per TPTW these can cause problems with the glute med or glute min consistent with what I've been having.

Have you ever used Biofreeze? That actually works pretty well when you get muscles that are all stuck together.

Big wallet - yeah, especially when you're driving. For years I've been putting mine in my brief case when I drive around for work. If I have nowhere else to put it and I'm going to be sitting a lot, I will put it in my front pocket. I do that most of the time when I'm out in Vegas. That definitely helps with the glutes & low back. A nice side benefit is its also harder to pick-pocket me.

I've had a plantar fasciitis issue for ~5 years. I'm sure one of the things that made it get really bad in the beginning was putting my left foot under my right glute when I sat. It took a little while, but it wasnt too hard to break that habit.

Probably a good idea on loaded carries.

Never tried Biofreeze, I'll have to try it.

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)
week 12 - 1/27/2014 - 262.9 lbs (-3.5 lbs for week, -28.4lbs overall)
week 13 - 2/3/2014 - 263.5 lbs (+0.6 lbs for week, -27.8 lbs overall)
I didn't track kcals this past week. I guess I did a bad job, back to tracking today.

2.3.2014

My glute/back feels bad and I thought I got it loose.

hbbs
325x5x2 @8,8
Glute/back felt bad so I cut it short. Really bad pain on walkout of 3rd set.

bench
225x5x2 @8,9 (lost tightness on 2nd set)
225x5+ => 7 reps, better setup and had more reps at risk of my right shoulder which lost tightness, so hard to judge RPE. I had maybe 9 reps so let's say @9.
My hamstring also held me back on these, same right side.

chinup
1,1,1,1,1, F

Face Pulls
3x15

Disheartening day, spent a lot of time on freeing up the glute but couldn't. I am considering eliminating squatting until this gets better.

2.5.2014
Body weight: 263.5lbs

Spent a long time (45 mins?) just working on my glutes/hams/hips. My glute/hip/low back was terrible on Monday post-squatting, so I am not squatting today or Friday.

press
160x5x2 @8,8.5
160x7 @9.5

light row (~75% effort)
1000m
4:30

+2 sessions of snow shoveling, maybe 90 mins total. Decent amount of snow.

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)
week 12 - 1/27/2014 - 262.9 lbs (-3.5 lbs for week, -28.4lbs overall)
week 13 - 2/3/2014 - 263.5 lbs (+0.6 lbs for week, -27.8 lbs overall)
Week 14 - 2/10/2014 - 259.8 lbs (-3.7lbs for week, -31.5 lbs overall)

Fine. My short term goal is still 250lbs.

Exercising 2.10.2014:

5am yadda yadda. Bad idea.

I have a bad cold and I feel like total **** and like I might die... today! My hip/glute and scap felt ok. My left calf felt really bad, I think I ****ed it up slipping on ice while shoveling endless snow on Saturday. Anyway, it felt ok ofter voodoo banding and mashing the **** out of it.

Squat
335x5x3 @9, 9, 9.5
I started getting cold sweats and I felt really bad. I must have looked like total **** too. Christ.

Bench
230x5x2 @8, 8.5
230x6x1 @9 (lost tightness)
Terrible. I had the focus and intensity of a small child who wandered into the weight room.

Deadlift (socks, hook grip)
warmups
315x5
365x3
415x2
My hook grip sucks.

415xF
Again, please note my hook grip sucks. And I was out of gas. Just gonna sleep all day and wake up to eat chili. ****.

At least you have chili.


Nice job with the lifting and losing weight!

Bad job with the not being sick.


Plenty of rest and chili should help, though.

Doin work on the weightloss front and lifting some weights even while sick. Lots of people in this forum could learn about doing some damn work. Get well friend.

Being sick sucks. Chili should accelerate the recovery.

get well soon.

Thanks dudes.

I should be fine obv. My kids are sick (though they were also puking, gross). My friend who I saw this weekend was puking later in the weekend. His kids were puking. my neighbors all got sick. I seem to be faring the best out of all these people. At least I am not puking. Now you guys are puking reading about all the puking. **** being inside all the time, I guess.

Def don't click until you are better but this is applicable imo.

I think this one is better.



Hope you get better and don't puke DT.

obv