In the gym

[Monique]

Not that you need more help from the peanut gallery.

I did ask for it! I don't see my trainer till next Thursday.

Time for the home gym with all Olympic weights.

Well, like I said, there will be a setup for deadlifts (platform and all) in my garage apparently in the next few weeks. If all goes well in relationship-land, my garage will be completely rearranged next spring to make room for a half rack, lat pull down machine, lots of weights, and a couple of benches. In the meantime, I have my eye on this guy - it's what I use for decline sit ups at my gym, and it puts "normal" decline sit up benches to shame. But ugh, the price. My bf says the best time to buy Rogue is Black Friday, so it seems like it's either this November or wait a year ... *ponder ponder*

https://www.roguefitness.com/rogue-ab-3-adjustable-bench?___store=default

I've also had my eye on a women's bar, although it looks like you can't use them in most (all?) competitions, so I guess it depends on if I'm serious about competing. The 25mm bar works much better for my hands.

@Monique, I was giving my peanut gallery response assuming your doctor was making his recommendation based on age. As @Corgski points out if his basis was your medical condition then that's entirely different. Also, heavy lifting needs to be done properly to avoid either traumatic or longer term injury. Which means working with a qualified, certified trainer at least until technique is settled. With proper technique, low rep can be less stressful on the joints than high reps. It might be useful to know which certifications your trainer has. My gf is a trainer and has a bunch of them including geriatric, not that any of us are. Good trainers are really up on the research and are technique Nazis.

Based on what I remember of the conversation, it seemed to me that my doctor was not specifically talking about injury or my shoulder structure, but as general training advice in my 40s. But I'm not sure. I often fail to correctly apply the two ears / one mouth ratio.

For my shoulder, high rep or high weight isn't even the question at this point - it either hurts, or it doesn't, and that seems to have little to do with weight, and everything to do with the particular motion. Unfortunately though, while my shoulder felt good throughout front squats the other day, it wasn't great afterward. Baby steps. Gotta listen to what the shoulder is telling me.

As for my trainer - he's fantastic, always has great info that he can back with research (if I remember to ask), and is very strict about technique, including how exactly to pick up or put back the bar, etc. He also sends himself to continuing education of some form or another on a regular basis, because he's a total nerd about physiology, which is exactly what I want.

But you asked about the certs -

https://boulderrockclub.com/programs/personal-training/

Chris Wall, Training and Coaching Director
M.S. Exercise Physiology, NSCA CSCS, MAT Specialist

Chris Wall is Boulder Rock Club’s head trainer and coach. He has been training and coaching climbers of all abilities for over 20 years. He has written performance and training articles for many climbing and conditioning magazines, and is currently the head coach of Team BRC.

Chris holds a masters degree in exercise physiology and is an NSCA Certified Strength and Conditioning Specialist. He has taught climbing performance camps and seminars across the country and has worked with numerous trainers, exercise scientists, and coaches to develop a complete training philosophy and program that is fun, motivating, and delivers results.​

He's a big believer in weight lifting. I credit him with the fact that so many women are in the weights part of the gym (not just the rock walls), clanking plates. Either because he brought them in, or because he made the space very welcoming to women (and no, nothing is pink).

 

[VickiK]

I feel like I will "like" stuff like this because it confirms what I want to believe.

Do you trust your ortho? Ask him more questions.

 

[Lorenzzo]

I did ask for it! I don't see my trainer till next Thursday.



Well, like I said, there will be a setup for deadlifts (platform and all) in my garage apparently in the next few weeks. If all goes well in relationship-land, my garage will be completely rearranged next spring to make room for a half rack, lat pull down machine, lots of weights, and a couple of benches. In the meantime, I have my eye on this guy - it's what I use for decline sit ups at my gym, and it puts "normal" decline sit up benches to shame. But ugh, the price. My bf says the best time to buy Rogue is Black Friday, so it seems like it's either this November or wait a year ... *ponder ponder*

https://www.roguefitness.com/rogue-ab-3-adjustable-bench?___store=default

I've also had my eye on a women's bar, although it looks like you can't use them in most (all?) competitions, so I guess it depends on if I'm serious about competing. The 25mm bar works much better for my hands.



Based on what I remember of the conversation, it seemed to me that my doctor was not specifically talking about injury or my shoulder structure, but as general training advice in my 40s. But I'm not sure. I often fail to correctly apply the two ears / one mouth ratio.

For my shoulder, high rep or high weight isn't even the question at this point - it either hurts, or it doesn't, and that seems to have little to do with weight, and everything to do with the particular motion. Unfortunately though, while my shoulder felt good throughout front squats the other day, it wasn't great afterward. Baby steps. Gotta listen to what the shoulder is telling me.

As for my trainer - he's fantastic, always has great info that he can back with research (if I remember to ask), and is very strict about technique, including how exactly to pick up or put back the bar, etc. He also sends himself to continuing education of some form or another on a regular basis, because he's a total nerd about physiology, which is exactly what I want.

But you asked about the certs -

https://boulderrockclub.com/programs/personal-training/

Chris Wall, Training and Coaching Director
M.S. Exercise Physiology, NSCA CSCS, MAT Specialist

Chris Wall is Boulder Rock Club’s head trainer and coach. He has been training and coaching climbers of all abilities for over 20 years. He has written performance and training articles for many climbing and conditioning magazines, and is currently the head coach of Team BRC.

Chris holds a masters degree in exercise physiology and is an NSCA Certified Strength and Conditioning Specialist. He has taught climbing performance camps and seminars across the country and has worked with numerous trainers, exercise scientists, and coaches to develop a complete training philosophy and program that is fun, motivating, and delivers results.​

He's a big believer in weight lifting. I credit him with the fact that so many women are in the weights part of the gym (not just the rock walls), clanking plates. Either because he brought them in, or because he made the space very welcoming to women (and no, nothing is pink).

Sounds like you have a great trainer. You might ask him to what extent he thinks your shoulder issue is a result of imbalance. As far as heavy weights as you age, barring serious physical issues you're decades from having to back off heavy, particularly if you're doing it now in your 40-s, assuming proper form and routines that balance muscle groups.

I'd also add that lifting produces many benefits for both women and men beyond cosmetic. Same is true for core and balance. In the gym, the serous lifters I know are almost always welcoming of newbs, male or female.

 

[Monique]

Do you trust your ortho? Ask him more questions.

You know ... as I think back, he's also had a couple of ideas about PT exercises, but then quickly says that I should talk to my PT and do what they say. Soo ... I just don't think it's his area of expertise. I know that sounds weird, but there's a wide gap between recognizing structural issues and being able to identify a surgical fix - and being able to get people's muscles and joints moving optimally.

Sounds like you have a great trainer. You might ask him to what extent he thinks your shoulder issue is a result of imbalance.

I adore my trainer. I did recently have some issues with shoulder elevation, which I addressed with the PT and chiro and my trainer. But over the years, both of my shoulders have been problematic. Right now in particular, my right shoulder is recovering from a nasty fall that left me with tendinitis and bursitis, and is kind of in the middle of the types of impingement symptoms I've had over the years - I feel it, but it's not crippling. My doc commented yesterday that "With your shoulder structure, I'm sure I'll see you again" - he says I just don't have a lot of room in there. Of course, sitting at a computer all day doesn't help. Some people naturally have more room in their shoulders for the many pieces that need to interoperate in there.

I know that my shoulder elevation issue is addressed, and I know that my right leg is now fully cooperating in deadlifts - because my back no longer gets jacked up by deadlifts. I'm slowly working my right leg, specifically my quad, back to being a fully contributing citizen of the republic of my body. For a while, that right leg was just nopeing out. I'd do some deadlifts, and an hour later I'd have serious back pain, because I'd been doing unequal work.

I need to get some measurements. My right quad is clearly getting bigger, but it's not clear to me if it's beginning to catch up to the left (which is non-dominant, so if anything, should be smaller), or if they're just both growing. But I can feel/see that little bump when I flex my right quad now. More baby steps!

 

[Dwight]

https://www.roguefitness.com/rogue-ab-3-adjustable-bench?___store=default

And now that all I see for ads in Facebook.

 

[Monique]

And now that all I see for ads in Facebook.

I've been seeing Rogue ads for months!

 

[Lorenzzo]

You know ... as I think back, he's also had a couple of ideas about PT exercises, but then quickly says that I should talk to my PT and do what they say. Soo ... I just don't think it's his area of expertise. I know that sounds weird, but there's a wide gap between recognizing structural issues and being able to identify a surgical fix - and being able to get people's muscles and joints moving optimally.



I adore my trainer. I did recently have some issues with shoulder elevation, which I addressed with the PT and chiro and my trainer. But over the years, both of my shoulders have been problematic. Right now in particular, my right shoulder is recovering from a nasty fall that left me with tendinitis and bursitis, and is kind of in the middle of the types of impingement symptoms I've had over the years - I feel it, but it's not crippling. My doc commented yesterday that "With your shoulder structure, I'm sure I'll see you again" - he says I just don't have a lot of room in there. Of course, sitting at a computer all day doesn't help. Some people naturally have more room in their shoulders for the many pieces that need to interoperate in there.

I know that my shoulder elevation issue is addressed, and I know that my right leg is now fully cooperating in deadlifts - because my back no longer gets jacked up by deadlifts. I'm slowly working my right leg, specifically my quad, back to being a fully contributing citizen of the republic of my body. For a while, that right leg was just nopeing out. I'd do some deadlifts, and an hour later I'd have serious back pain, because I'd been doing unequal work.

I need to get some measurements. My right quad is clearly getting bigger, but it's not clear to me if it's beginning to catch up to the left (which is non-dominant, so if anything, should be smaller), or if they're just both growing. But I can feel/see that little bump when I flex my right quad now. More baby steps!

Orthos are seldom versed in preventive and conditioning. I won't get on this too much, and I could, but top PT-s are typically much more helpful in how to train to prevent injury or deal with existing ones. Impingement is usually the result of imbalance. You can often train out of it and if you have bursitis going on I double down on that although that inflammation does need to be resolved. Ice!!! Your trainer ought to be able to help balance you out in which case I'm not sure I agree that you'd see your Ortho again once the current things are resolved.

BTW...if you think one leg is doing more work...pretty common...a good way to get on that is through one leg at a time leg presses. A good discussion to have with your PT.

 

[Monique]

BTW...if you think one leg is doing more work...pretty common...a good way to get on that is through one leg at a time leg presses. A good discussion to have with your PT.

It *was* doing more work. I'm not seeing a PT anymore - the ones I was using seemed to run out of ideas at a certain point - but my trainer had me doing what I guess you could call lunges with the rear leg on an exercise ball (stability provided by gripping a narrow length of PVC piping, sort of like a staff). After a couple of weeks of that, my right leg started engaging more.

My PTs had had me doing one leg squats with a box under my butt just in case, but that put too much stress on my knee. I hated the TRX version because I would find myself hanging from the straps, no matter how much I tried to just use them for balance. The above assisted lunges seem to have really helped with both knee pain and functionality.

Regardless, sadly, my gym doesn't have a leg press machine. It's in a pretty small space, so choices had to be made.

As I said - it became really obvious if my right leg was cheating at deadlifts. The right side of my lower back would ache immediately after lifting, and that would continue until I saw a chiropractor. But the above "ball lunges" helped, and now my back feels great after deadlifts, even though I'm lifting more weight. I'd been lifting 135 when I had the back issues, far short of my strength limitations.

With any sort of (two leg) squat, when I get tired, my right leg started pushing sideways, putting more weight onto the left side. I can moderate a lot of that by paying attention, but if I get tired enough, I just need to stop.

 

[Lorenzzo]

It *was* doing more work. I'm not seeing a PT anymore - the ones I was using seemed to run out of ideas at a certain point - but my trainer had me doing what I guess you could call lunges with the rear leg on an exercise ball (stability provided by gripping a narrow length of PVC piping, sort of like a staff). After a couple of weeks of that, my right leg started engaging more.

My PTs had had me doing one leg squats with a box under my butt just in case, but that put too much stress on my knee. I hated the TRX version because I would find myself hanging from the straps, no matter how much I tried to just use them for balance. The above assisted lunges seem to have really helped with both knee pain and functionality.

Regardless, sadly, my gym doesn't have a leg press machine. It's in a pretty small space, so choices had to be made.

As I said - it became really obvious if my right leg was cheating at deadlifts. The right side of my lower back would ache immediately after lifting, and that would continue until I saw a chiropractor. But the above "ball lunges" helped, and now my back feels great after deadlifts, even though I'm lifting more weight. I'd been lifting 135 when I had the back issues, far short of my strength limitations.

With any sort of (two leg) squat, when I get tired, my right leg started pushing sideways, putting more weight onto the left side. I can moderate a lot of that by paying attention, but if I get tired enough, I just need to stop.

PT is confusing because it can mean either Physical Therapist or Personal Trainer. I was referring to Trainer although IMO both are more useful than doctors much/most of the time (cut and drug). Yeah...I'm out of suggestions without a leg press machine of some sort. Well...other than one legged box squats with a weight in one hand. For skiing you'll want as much strength similarity as possible.

 

[Monique]

PT is confusing because it can mean either Physical Therapist or Personal Trainer. I was referring to Trainer although IMO both are more useful than doctors much/most of the time (cut and drug). Yeah...I'm out of suggestions without a leg press machine of some sort. Well...other than one legged box squats with a weight in one hand. For skiing you'll want as much strength similarity as possible. (emphasis mine)

Well, strictly speaking, I didn't ask for help with the one leg thing . As I said, my trainer came up with a great way to address it, and it seemed to help pretty quickly and translate well into "real" lifting.

I've had two winters since ACL surgery. I have a medical condition that causes increased systemic inflammation, which I suspect is why it's taking so long to get to the point where my knee didn't hurt and get worse with squats, which in turn I suspect didn't allow me to really address the issue of imbalance. Everything is working much better this summer, and I hope this will translate into more balanced skiing. I was able to ski terrain last season, but I definitely only had a few runs in me before that right leg got too cranky - the pain wasn't really the issue, but it would cause my leg to refuse to bend, so I got railroaded a lot. Particularly fun in tighter spaces.

I *think* that what's made the difference in inflammation is the CBD oil I've been taking, but there are far too many variables at play to be sure. Regardless, my CRP number also went down by an enormous amount, confirming my perceived reduction in inflammation.

 

[Lorenzzo]

Well, strictly speaking, I didn't ask for help with the one leg thing . As I said, my trainer came up with a great way to address it, and it seemed to help pretty quickly and translate well into "real" lifting.

I've had two winters since ACL surgery. I have a medical condition that causes increased systemic inflammation, which I suspect is why it's taking so long to get to the point where my knee didn't hurt and get worse with squats, which in turn I suspect didn't allow me to really address the issue of imbalance. Everything is working much better this summer, and I hope this will translate into more balanced skiing. I was able to ski terrain last season, but I definitely only had a few runs in me before that right leg got too cranky - the pain wasn't really the issue, but it would cause my leg to refuse to bend, so I got railroaded a lot. Particularly fun in tighter spaces.

I *think* that what's made the difference in inflammation is the CBD oil I've been taking, but there are far too many variables at play to be sure. Regardless, my CRP number also went down by an enormous amount, confirming my perceived reduction in inflammation.

Would be great to get the inflammation under control. Also nice to find ways to control it not involving pharmaceuticals, they often harm/help. CBD and other marijuana derivatives, and mj itself, is producing amazing anit-inflam results. Separate discussion but a lot of research indicates inflammation is at the root of a whole lot of health issues.

 

[VickiK]

I have an elevated CRP and a whole lotta questions for you about that, but that's all off-topic and better discussed in a more private way.

 

[Monique]

Would be great to get the inflammation under control. Also nice to find ways to control it not involving pharmaceuticals, they often harm/help. Separate discussion but a lot of research indicates inflammation is at the root of a whole lot of health issues.

Yeah, it doesn't surprise me. I'm not sure I'd call CBD oil a pharmaceutical, but for me, I'll call it a godsend. I also take drugs to manage symptoms. They don't bother me so much. Before the CBD oil, my numbers were so elevated that my GI doc wanted me to start immune suppression therapy. Ughhhh. I'll take CBD oil, thx.

 

[Monique]

I have an elevated CRP and a whole lotta questions for you about that, but that's all off-topic and better discussed in a more private way.

PM away!

 

[no edge]

I've been around both athletes and regulars with inflammation. Strict Paleo is magical!

 

[Lorenzzo]

I've been around both athletes and regulars with inflammation. Strict Paleo is magical!

Aside from whether the approach is valid, my hat's off to anyone who can do it. Don't think I have it in me.

 

[coskigirl]

In an effort to get some exercise in while still getting all the reading I need to do done I found myself multitasking in the brand new addition to our rec center tonight. After 30 minutes on the regular elliptical I tried out the brand new lateral elliptical which is killer and would be great for ski season prep. https://www.octanefitness.com/commercial/products/lateral-ellipticals/lx8000/

 

[kimmyt]

Sweet @coskigirl , I haven't been to check out the new place yet but will probably go once the pool is opened in October!

I'm back to the gym and lifting grind, as I tweaked another A2 pulley in my pinky finger this time. I was pushing it and TRing some harder routes at the gym and feeling great, then the next day I started monkeying around on some fitness trail and doing pullups with my kids and it has felt sore since. Such a bummer because its sending weather right now and I've been feeling mentally and physically super strong, but I've got some workouts my climbing partner wrote me for last time I injured a finger so I'll go and do some leg days and stuff in the meantime to keep my fitness up. I guess leg days before ski season are a good thing, but man there is nothing like leg day DOMs when you havent worked out in a while!

 

[Monique]

Sweet @coskigirl , I haven't been to check out the new place yet but will probably go once the pool is opened in October!

I'm back to the gym and lifting grind, as I tweaked another A2 pulley in my pinky finger this time. I was pushing it and TRing some harder routes at the gym and feeling great, then the next day I started monkeying around on some fitness trail and doing pullups with my kids and it has felt sore since. Such a bummer because its sending weather right now and I've been feeling mentally and physically super strong, but I've got some workouts my climbing partner wrote me for last time I injured a finger so I'll go and do some leg days and stuff in the meantime to keep my fitness up. I guess leg days before ski season are a good thing, but man there is nothing like leg day DOMs when you havent worked out in a while!

Fingers crossed. Er. Toes crossed? Fingers take so long to fully heal =/

 

[coskigirl]

Well, you know it must be a decent place if I look forward to going to the gym. Bonus part of reading cases while on an elliptical is that time seems to pass much more quickly. Tonight was 28 minutes on the regular elliptical, 17 on the lateral elliptical, 10 at a fast walk on the treadmill. Then something really took me over and I went and did a circuit on the new circuit set up plus a few other machines. They even have a constantly running timer with a bell so you can just hop into the circuit any time.