This second chapter of “Recovery from Chaos” covers early April (April 2) up to April 20. It is also the period when the assessment of strength loss and injury expression is concluded. We now go into a period of addressing imbalances, which we (meaning Dani Overcash and myself) believe will be basic to enter a competitive preparation period.
“Recovery from chaos 11” – this was the first time, in over 6 months, or even more, due to the many, many injuries (way back from last year’s adductor + rectus abdominalis major longitudinal tear, vastus medialis tear and, in December, hamstring tendon injury), that I did some sumo deadlifting over “nothing weight”. This is 295lbs/133kg, which is a warmup weight for “normal me”, but a great advance in “the Road our of Chaos” or “Crawling from Rock bottom”. Remember that last time I tried precisely this weight, minutes before all injuries cried in chorus: DANGER!! WE’RE ABOUT TO TEAR. And as I set up and tightened, they screamed as loud as to make me stop. Today I was surprised, and, therefore, unstable, as the weight came with no pain (just a little background soreness…). I walked up the plate support and grabbed another pair of 10lbs. Why not? Then I thought better: I’m alone here. I don’t have my network of great doctors and hospitals as I do where I used to call home. If some catastrophe happens (and many did, in my athletic life), it will be a problem without a solution. Better not. Consider it a win and call it a day. #rebootinglife #recoveryfromchaos #recovery #mariliacoutinho #powerliftinginjuries #powerlifting #deadlifting #postactivationpotentiation
A video posted by Marilia Coutinho (@marilia_coutinho) on Apr 18, 2016 at 1:32pm PDT
“Recovery from Chaos 9” – Yesterday was an “on” day in the present on/off day system, which seems to be leading to improvements in inflammation. Working on low volume, low intensities for extra-painful chronic injury sites, like the cartilage-less elbows. What seems to work best is a higher number of sets, smaller weight increases, lower intensity range and low volume in specially painful days. This was a “up to” 195lbs/88kg dead bench workout. By “up to” I mean there was a long warm-up and small weight increases. Then there is rehab work to do, which takes a lot of gym time. That seems to be working well, for the moment. “Why so many dead bench sessions?”, you may ask. If you are following this series, you might have seen an explanation concerning the type of bench upright, setup quality and benching. With my very (very) short arms, no training partner and the equipment I have available for benching, racking and unracking the bar has been leading to so much instability that dead benches are more efficient except in under 50% intensities. Some conclusions are applicable to anyone: 1. it is always possible to train, even to follow a less-than-optimal competitive cycle; 2. Benadryl should not be taken right before a workout, especially in higher doses; 3. While “Marilia’s axiom” of “stability is the mother of strength” remains valid, another one can be coined: “creativity is the mother of consistency” #rebootinglife #recovery #recoveryfromchaos #mariliacoutinho #powerliftinginjuries #powerlifting #bench #benchpress
A video posted by Marilia Coutinho (@marilia_coutinho) on Apr 15, 2016 at 10:22am PDT
