13 weeks pregnant and PRing

Granted, I am not PRing to the degree of my pre-surgery state but yet, I am making progress and feel like calling post-op-PRs...

So, I improved my FGB score from 207 at 4 weeks post surgery to 318 at 12 week post-surgery. Both times I did not do Rx weights to have an actual baseline and comparison score. I used 35# on the bars and 6# on the WB. I am sure he next time I'll do it Rx again and who knows maybe then I'll even beat my previous Rx score. 

I have found any body weight and upperbody strength exercises very challenging. Not only have I lost stamina but also strength in all areas. Yet, my lifts since surgery have been steadily increased even though my pregnancy is progressing. 

A few 3 rep max lift PRS I achieved within the last 7 days:

Deadlift 3RM 107kg

Snatch balance 3RM 35kg

Jerk 3RM 55kg

Backsquat 3RM 84kg

Squat snatch from boxes 3RM 38kg

Squat Clean from boxes 3RM 55kg

It's been challenging to take back on intensity. But then I read this wonderful article 

http://www.birthfit.com/2014/11/12/prs-during-pregnancy/

The problem for many, pregnant or not, is that they don't know what it means or feel like to be listening to your body. 

It's something hat took me a while and sometimes I struggle with the idea of "am I listening to my body or am I being easy on myself today?!" I feel like it's part the process of learning what's body does, can do and will do under certain circumstances and with certain desicions I make. 

Being pregnant, however, does put me at a position of not only listening to my body for my own sake but for that little peach that is growing inside me. 

I have learned to take more frequent breaths but I also try to push myself to a point that makes me feel acomplished. 

I am hoping my second trimester will bring back some energy and who knows maybe some more post-op PRs!

Snatches, Cleans and Deads

Yesterday was rest day. I took the dogs for walks and did some mobility and PT exercises. Today, despite noontime exhaustion, I went to the gym and did e following:

Iron scap

Int/ext rotations

1k row in 4:26

Snatch work 

Power and squat up to 85# and felt good

Clean work

Squat clean to 120# and power to 125#

Deads

Deadlift 3RM to 190 and 1 RM to 230

Then mobi

20# kb lift ups and tgus

Strict banded pullups

Planks

Working out while injured

Yes, I have an acute c5/c6 disk herniation, as well as a knot into left palm that has today been diagnosed as Vikings Disease/dupuytrens contracture (beginning stage) but the pain and discomfort is not going to stop me at the gym. To a certain extent that is. Obviously I cannot do overhead stuff or hang on the rings, do pull ups etc but I can squat (front, back, one-legged, goblets), I can hit miles on the airdyne, slow one on the rower and do lunges, leg raises, planks, one-armed stuff etc. I am working around my injuries. 

I have to do this because otherwise I would allow depression to creep up, and I would probably encounter other health problems to develop. 

Yes, it's hard to not do the things I love in the way that I would like to, but I have to deal with it and tell myself that it will be ok. That I will be ok. 

Monday

Warm up

50/50 Ghd

Airsquats

WOD 1

5 rounds

1.5m airdyne 

1'plank

3-3-3-3 front squats (light)

WOD 2 

5rounds

10 right arm 35# KB snatch

50m 100# sled pull

10 alternating pistols

 

Stretch

Tuesday

Iron scap

Roll

Band

5-5-3-3-3-3-2-1

Backsquats up to 210#

3 position power clean

Up to 130#

WOD 

3k row in 13:30

25 Stabilized planks

25 Toe to rig

30 alternating 20/25# DB curls

Mobi

Recovery

Yes, I don't even have approval for surgery yet, but obviously, I am interested in recovery and all that comes along with it.
My doctor said if I have the surgery in the beginning/mid of August, I should count on 2 weeks in the soft brace, and be able to start work in September (I am a university professor, so no heavy lifting really). Then easing back into physical activity and doing PT, and after only 6 weeks I should be fine. Thus, I will be out for 2 months plus the 3+ months pre-op during which I already had to take it easy. This pause surely scares me. Basically, having to start over. I am telling myself though that all the core work and squats I am doing now and probably will be doing post-op for a while, will be beneficial in the long run. Eating a healthy diet has also become more important, so who knows what impact those "little" changes may bring as well.


Here is a great read about Peyton Manning and his road to recovery from the Washington Post, from October 2013. By no means do I compare  myself to him, ha, but I am pretty athletic and competitive, but this is encouraging and inspiring to say the least.