Leah_BarbellMedicine

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1

Is she really going to do it this time? We shall see. :slight_smile: But I figured that a post-major surgery rehab was a good place to restart the forum log.

I started “training” in whatever ways I could about 3 days post-hysterectomy, and then did an 8 week rehab specific block starting 2 weeks post-op.

I’m now in a bridge block, aiming to be back to fairly normal training by November, 3.5 months post op.

Bridge Block Day 1 9/27/2020
3 ct paused squat (think this was the first time I bothered to put knee sleeves on again)
100kg x6 @8
90x4 x 3 sets

2 ct paused bench
70x3 @7
55x8x4 sets

Mid shin rack pull
90x5 @7
90 x 3 x 3 sets

Day 1 was exhausting and while I was super proud of those paused squats, by the time I got to the rack pulls, I was kind of crashing. Work capacity is improving, but it’s a challenge at times.

Bridge Block Day 2 9/30/2020
Bench
75kg x 5 @9 (should have be @8 but I was stubborn)
65 x 4 x 4 sets

HBBS to pins
95x3 @7
75x6 x4 sets

Lever Rows
Arms and Inverted Rows

9/28 and 10/1/2020
Row sprints
abs

Bridge Block Day 3 10/2/2020
Deadlift
120x6 @8 (first session with a belt)
105x 4 x 3 sets
This was likely a bit light on the RPE

Floor Press
75x3 @7
55x3 x3 sets

Belt squat
Arms
inverted rows
planks

Some overall notes-
Even though I’m still only training 3 days a week, this week was pretty tough. Abs are almost continually sore, as if they have never done this before, even though we know they still work quite well. :-). The DOMs was evident this week as well. But I’m clearly able to get more training done again, weights are up, overall discomfort is down, and my confidence with heavy attempts in all lifts is climbing up again.

3 Likes
2

Nice work, Leah!

3

Really inspiring. Thanks for posting, Leah!

4

Wonderful, wonderful…

Hope having a log helps with the recovery process!

5

Thanks, guys! It’s often very good to reflect a bit on things, and typing it here might help!

Bridge Block Week 2 Day 1 10/5/2020
3 ct paused squat
105kg x6 @8
95x4 x 3 sets

2 ct paused bench
72.5x3 @7
57.5x8x4 sets

Mid shin rack pull
100x5 @7
100 x 3 x 3 sets

Much better Day 1 this week! I felt ready for those block pulls this time.
Finished with some LISS rowing.

Bridge Block Day 2 10/7/2020
Bench
75kg x 5 @8, better RPE this week :slight_smile:
65 x 4 x 4 sets

HBBS to pins
100x3 @7
75x6 x4 sets
(def my least favorite lift of the block!)

Lever Rows

10/6 and 10/8/2020
Row sprints
abs
arms
inverted rows

Bridge Block Day 3 10/9/2020
Deadlift
130x6 @8
115x 4 x 3 sets
Hit my target RPE closer this week.

Floor Press
77.5x3 @7
65x3 x3 sets

Belt squat
100kg x 5
100 x 3x 3 sets

Some overall notes-
Phew, this week was notably better than last. The fatigue still creeps in faster than my eager mind would like to accept, but it held off until the end of the week this time. DOMs and ab soreness is also much better, meaning no DOMs and much less bothersome ab aching.

6

The fatigue issue is “real” isn’t it…

I’m finding that this part of the puzzle is the hardest piece to deal with. Never been much for doing cardio work. The base had always been there, I just needed to get on the court or pitch and add to it from there.

No can do now…

So it’s work on the assault bike as I can make myself do it. :frowning:

That said, I’ll get there!

7

Bridge Block Week 3
Day 1 10/12/2020
2 ct paused squat
115kg x6 @8
102.5x4 x 3 sets

2 ct paused bench
75x3 @7
58.5x8x4 sets

Mid shin rack pull
110x5 @7
110 x 3 x 3 sets

Bridge Block Day 2 10/14/2020
Bench
72.5kg x 5 @8
65 x 4 x 4 sets

HBBS to pins
105x3 @7
80x6 x4 sets
Went notably better this week!

Lever Rows

Bridge Block Day 3 10/16/2020
Deadlift
135x6 @8
120x 4 x 3 sets

Floor Press
75x3 @7
65x6 x3 sets

Belt squat
100kg x 5
100 x 3x 3 sets

GPP
Row sprints
abs
arms
inverted rows

Some overall notes-
Still getting better. I’m officially tired of these these rehab high reps, but that’s really only because I want to see how I’m actually doing with heavier weight these days. :slight_smile:

8

Bridge Block Week 4
Day 1 10/19/2020
2 ct paused squat
115kg x6 @8
102.5x4 x 3 sets

2 ct paused bench
75x3 @7
60x8x4 sets

Mid shin rack pull
110x5 @7
110 x 3 x 3 sets

Bridge Block Day 2 10/21/2020
Bench
75kg x 5 @8
65 x 4 x 4 sets

HBBS to pins
105x3 @7
80x6 x4 sets

Lever Rows

Bridge Block Day 3 10/23/2020
Deadlift
135x6 @8
120x 4 x 3 sets

Floor Press
75x3 @7
65x6 x3 sets

Belt squat
100kg x 5
100 x 3x 3 sets

GPP
Row sprints
abs
arms
inverted rows

Some overall notes-
Well, that marks the end of the “rehab” programming for me. 15 weeks now, and while it was frustrating at the beginning to be in pain and so exhausted, it was pretty cool to see the progress from week to week. The pain and symptoms that plagued me are really gone, and that’s sinking in now. And the post-op pain is really gone now too.

I now get to go back to 4 lifting days, real comp squats, and aiming to set new PRs in 2021.

2 Likes
9

[quote=“Leah Lutz, post:8, topic:9654, username:LeahBBM”]
Bridge Block Week 4
…
Some overall notes-
Well, that marks the end of the “rehab” programming for me. 15 weeks now, and while it was frustrating at the beginning to be in pain and so exhausted, it was pretty cool to see the progress from week to week. The pain and symptoms that plagued me are really gone, and that’s sinking in now. And the post-op pain is really gone now too.
I now get to go back to 4 lifting days, real comp squats, and aiming to set new PRs in 2021.
[/quote]
Go get 'em Leah!