Martin roy training log

[Martin Roy]

Not. Happy.

Yesterday evening I was still somewhat fatigued from the upper body session on Monday so I decided to be smart and go light. I knew that Wednesday, today, would be an off day because I would be on shot clock duty. In effect, I wanted to set up a good squat session for Thursday. Thus, I did very easy, low rep, low weight warm up stuff - seated bench row, two sets of 10 squats with only 135 to get the blood flowing, and a single set of good mornings with just the bar to stretch the hamstrings. Bike, elliptical, yada yada yada. An easy routine. Nothing special.

So this morning I wake up and my lower back is feeling off, like I've got a slight strain and I cannot for the life of me figure out what I did to provoke that. !!!!!! It's one thing to go heavy and feel it the next day, but it Just Ain't Right to go easy and have an adverse reaction like this.

The Queen is only a week and a half away. I do not need this right now.

[Stitchwiz]

Hey Marty,

Perhaps a 'good' massage may help get things flowing and ease the strain - someone who's a pro. You may have some 'fluids' in your tissues that need to be worked out. I had a Chiropractor who started out as a physic-therapist who was unbelievably good at helping me. He knew how to massage my muscles to get rid of toxins, etc. It was a DEEP massage that sometimes hurt when he first started, but it soon felt soooo good. I was a new person when he was done. An amazing man. (Unfortunately he retired )

Good luck with your back.

[Alan H]

Hot tub. ... if you possibly can.

[Martin Roy]

Thanks, guys, both suggestions are excellent. I actually have a gift certificate for a massage and I will use it if things don't change in the next couple of days. And, I have a hot tub at home, so guess where I was last night...

"Rehab" started at the gym - easy treadmill, elliptical, bike, foam rolling, lots of stretching, and more treadmill walking because it seems to help. Went home to the hot tub and turned on the water cannon jet - a single, large bore jet that when turned on, turns off all the other jets and concentrates all the force into one cannon-like jet. It's my favorite when I'm working on a specific area. Afterwards I felt better and this morning I think it's better than yesterday. I expect I'll be back to normal in 2-3 more days. Messes up my planned training heading into the Queen, but sometimes you have to improvise.

[Alan H]

Just so you're 100% on Game Day.

[Martin Roy]

Yesterday was more of the same - treadmill, bike, elliptical, foam rolling, lots of stretching and careful core movement. However, this morning when I got out of bed and moved around a bit, I knew the worst had passed. Barring something odd happening, I'll be completely fine by next weekend. I expect to do more easy, rehab-type stuff today and tomorrow in order to judiciously take it up a notch on Monday.

*Whew* I feel like I've dodged a bullet. And I still have no clue as to what I did to prompt my back to seize up. Ah weel,"the best laid schemes o' mice an' men, gang aft agley..."

[Martin Roy]

On the mend. Yesterday a lot of stretching and easy movement with light weight, including a set of goblet box squats with a 30lb db. I figured that this would either help things or set things back a step. And it helped; in fact I think it was exactly what I needed to do. After the gym, a long hot tub.

Today I stepped it up a bit. Hammer curls 3 sets of 10 with 35; 3 sets of 10 goblet box squats with 35; pec deck forward and backward; triceps; and pull-ups. Also about a half hour spread out over treadmill, elliptical, and bike. Abs and a good stretch.

I'm expecting that by tomorrow I'll be competition ready.