First training week back after op...
So on the 9th April I went in for a general anaesthetic to remove a golf-tennis ball sized lump from my back.
I'm assuming that it was just a fatty cyst rather than anything more sinister, because I haven't been contacted after the biopsy.
So why am I bring this up now?
Before my operation I had no idea how I was going to react to the surgery or what I'd be able to do afterwards.
So for the 2/3 weeks running up to it I overtrained hugely. Twice a day, heavy lifting large volume high intensity workouts, 7 days a week for two weeks.
By the time I came to actually having the surgery my body felt like I'd been smashed with baseball bats.
After I came out of the theatre I had zero pain in my back, and apart from the odd twinge I've been pain free every since. But my legs and abs were seriously sore.
My idea was to use a concept called super compensation, where you purposefully overtrain for a couple of weeks, then rest and the body reacts by giving you the result expected in 4 weeks.
And it worked.
I was definitely leaner and more muscular even though I haven't lifted anything for 3 weeks.
Yesterday at 1200hrs I did a very light and conservative session, and I mean light and careful:
5 mins easy rotex
Leg extensions 40x12
Leg curls 40x12
Leg Press 120x12 (this caused a slight tightening across my back)
Chest press 20x12
Pulldowns 40x12
Lateral raises 10x12
Bicep curls 10x12
Dips x12
and that was it.
I just wanted to see if I had any adverse reactions, none so far.
In the evening I taught spin. We've moved into a new training phase and I like to use this as SPEED/SPEED base.
7km warmup gradually increasing the resistance
10 minutes Speed intensity interval Using high cadescence
5km Build up
5km build up
8 minute Speed intensity interval Using high cadescence, then high resistance for last 2 minutes
10 minute Hill climb increasing resistance every minute
10 minute cool down
This I found really hard. Especially coming off the 8 minute time trial into the 10 minute hill climb.
Then this morning I put myself through another little workout just taking it up another small notch:
5 minutes easy warm up
Lunges off Step Bwt x10 10x10 14x10
Pushups x10 x10 x10
Step curl Press 10x10 10x10 10x10
Dips x10 x10 x10
Bowler Squats 20x10 20x10 20x10
Side Plank 1minute each side x3
Single arm dumbbell row 20x10 20x10 20x10
T- bends 10x10 12x10 12x10
Squat lateral raises 10x10 10x10 10x10
Nothing in this workout was particularly challenging. For me it's just about gently testing my boundaries and seeing what I can do.
I'm assuming that it was just a fatty cyst rather than anything more sinister, because I haven't been contacted after the biopsy.
So why am I bring this up now?
Before my operation I had no idea how I was going to react to the surgery or what I'd be able to do afterwards.
So for the 2/3 weeks running up to it I overtrained hugely. Twice a day, heavy lifting large volume high intensity workouts, 7 days a week for two weeks.
By the time I came to actually having the surgery my body felt like I'd been smashed with baseball bats.
After I came out of the theatre I had zero pain in my back, and apart from the odd twinge I've been pain free every since. But my legs and abs were seriously sore.
My idea was to use a concept called super compensation, where you purposefully overtrain for a couple of weeks, then rest and the body reacts by giving you the result expected in 4 weeks.
And it worked.
I was definitely leaner and more muscular even though I haven't lifted anything for 3 weeks.
Yesterday at 1200hrs I did a very light and conservative session, and I mean light and careful:
5 mins easy rotex
Leg extensions 40x12
Leg curls 40x12
Leg Press 120x12 (this caused a slight tightening across my back)
Chest press 20x12
Pulldowns 40x12
Lateral raises 10x12
Bicep curls 10x12
Dips x12
and that was it.
I just wanted to see if I had any adverse reactions, none so far.
In the evening I taught spin. We've moved into a new training phase and I like to use this as SPEED/SPEED base.
7km warmup gradually increasing the resistance
10 minutes Speed intensity interval Using high cadescence
5km Build up
5km build up
8 minute Speed intensity interval Using high cadescence, then high resistance for last 2 minutes
10 minute Hill climb increasing resistance every minute
10 minute cool down
This I found really hard. Especially coming off the 8 minute time trial into the 10 minute hill climb.
Then this morning I put myself through another little workout just taking it up another small notch:
5 minutes easy warm up
Lunges off Step Bwt x10 10x10 14x10
Pushups x10 x10 x10
Step curl Press 10x10 10x10 10x10
Dips x10 x10 x10
Bowler Squats 20x10 20x10 20x10
Side Plank 1minute each side x3
Single arm dumbbell row 20x10 20x10 20x10
T- bends 10x10 12x10 12x10
Squat lateral raises 10x10 10x10 10x10
Nothing in this workout was particularly challenging. For me it's just about gently testing my boundaries and seeing what I can do.
Comments
Post a Comment