Started with two rehab exercises given by my physiotherapist to strengthen and activate my hip/glutes and get the feeling of bracing the core to straighten the back, because I have a bit of pain in my left lower back sometimes
Squats:
- focus on bracing to not arch lower back
- sets of 3-5 (didn't count sets, I should count next time) of 30-35kg
Johanna gave some nice advice:
- reset ('rebreathe' aloooot of air and brace) before each lift within set
- walk 'into' rack and rack both sides of bar at same time. I think maybe this somewhat solves the mystery why I used to have pain in my left lower back when I rack the left side (I always rack right side then left side for some reason)
- practise squatting without bar but with the wooden stick and try to keep a straight line between head, back and butt. It seemed impossible but I will keep trying!
After today's session I think there is finally some connection between my brain and muscles regarding how to brace my core to straighten my back, I think I am getting the hang of it
It is a good feeling not only to have this new 'connection', but it also makes the squat feel lighter and alot more controlled.Tobias also told me that Bella warms up for heavy squats with planks and suggested I do planks as warm up to get the right feeling of bracing the core to keep the back straight, so next time I train I will try that!
Bench:
- Warm up: 5 x 20kg, 5 x 25kg
These somehow felt alot lighter today, and I felt more powerful and seemed like the bar moved up faster without me intending to do so.
- 4 x 30 kg: was okay but did not feel as easy as it could be sometimes. Last one especially was wobbly. Probably didn't have enough tension or something, or maybe needed more warm up?
- 1 x 32.5kg: didn't feel so heavy but didn't feel so controlled. Johanna suggested I take time after unracking the bar, wait for the bar to stabilise and take a deep breath before descending the bar.
- 1 x 32.5kg: felt significantly better this time after heeding Johanna's advice. I think I managed to get more tension also because of not rushing to do the lift soon after unracking.
- 1 x 35 kg: tried to do like I did before but since it was heavier I had a slight sideward movement towards the end of the ascending motion. But one week ago I couldn't even get the bar off my chest so this is now my personal best and I am happy anyway! Johanna suggested that I started with the bar further forward for the next lift to make my life easier, so that I don't have a diagonal bar path where I will have to waste energy stopping the bar in the horizontal motion before the vertical motion on the way down.
- then I tried 1 x 35 kg again, trying to follow the advice but failed hah (but at least the bar was lifted off my chest unlike last week! I think I was close during this attempt). Maybe I was tired. I can try again next time.
Deadlift:
- 5 x 40 kg was ok, felt quite easy
- 5 x 50 kg (cant remember how many sets I did) and Johanna suggested I start with my hip at a higher position and to press my shoulder blades together, and I think these helped.
Then I did 3 sets on the rowing machine before going home.
not sure if I am doing the training journal right but anyway it is more detailed than what I wrote in my phone..
