My first post ever. I'm looking for information/advice from Cathe or anyone. I was just reading about the 1RM and how important it is to the program. I have ordered the STS and am feeling frustrated as I don't think I'll be able to follow the program exactly. I am capable of lifting pretty heavy, but I guess I'm not supposed to because I had a lumpectomy and radiation a year ago. I ran a half marathon on March 18 and had the surgery three weeks later. The day of surgery I did a little yoga and only took the day after surgery off from exercise. I started back easy(warm up from exercise video and a 10 min walk). Up until about 6 weeks ago I had only used one to three pound weights; however, I recently read about women like me (50, had cancer, seriously into exercise-and still are). Some of the women even wrote about lifting heavy before their surgery and going back to it. My surgeon never knew how to answer my questions about exercise as he told me his usual patients were 70 and not exercising - so I have just proceeded cautiously on my own. I just finished a round of S&H (albeit not so heavy) and am now doing GS. I'm up to 20 lbs. for lower body (did B&G yesterday), 8 little reps with a 17.5 bb for biceps(also for chest press), and 6 lb for concentration curls, and 8lb for hammer. So am I stupid to try to do STS? Thanks for any help.
Moving On, Cautiously
- Thread starter idic
- Start date
meowracer
Cathlete
First of all, congratulations on your recovery! Secondly, you are not stupid to try STS. It sounds to me like you are not going to let anything stand in your way of lifting. First of all, find a doctor who is familiar with situations like yours. There are young people out there, as you have read, who have cancer/surgery and go on to lifting again. I don't know if you would need a sports medicine doctor or just another doctor who has worked with younger patients. If/ (but most likely) when you are given the go ahead, calculate your 1RM and you should be off and running. You really aren't lifting all that light right now anyway. Just get the facts from a doctor who knows about these things, and keep up the good work! 
And, welcome to the forum!!
And, welcome to the forum!!
Vee
Cathlete
Your spirit inspires me. You are so matter of fact about your lumpectomy and radiation (I am so happy that it went well) and seem very upbeat, just-do-it and yet sensible.
You ran a half marathon, you are in excellent shape!
A lot of people who lift weights today use that kind of poundage you state. If you exercise regularly with resistance training, you are doing great to prepare for STS. For people who currently lift light, they will benefit/do well on STS. Their 1RM is likely to be lower than someone who has been lifting heavy, but so what? The new website will generate appropriate poundage for them to lift for each meso based on their current strength.
It is not necessay to have a "high" 1 Rep Max to do STS. A person's muscles will still experience confusion and shock when they are at 60% of 1 RM in Meso 1, then 70% in Meso 2 and 80%+ in Meso 3 - as relatvely, the person is going up in weight-lifted.
If you want to be cautious with not going all out heavy, the first time you do STS, you could consider doing it with light, moderate and heavy relatively speaking weights for each Mesocycle. They dont need to be based on 1 RM - they could be lighter.
I think Cathe's endurance tricks are bound to be as (if not more) safe and effective as usual, so in Meso 1 her techniques to build a burn in the muscles will work even with light weights. When you change the poundage upwards in each progressive mesocycle you will still lifting higher than the last meso, and that will change things up and make your body respond to get fitter and stronger.
~* Vrinda *~
You ran a half marathon, you are in excellent shape!
A lot of people who lift weights today use that kind of poundage you state. If you exercise regularly with resistance training, you are doing great to prepare for STS. For people who currently lift light, they will benefit/do well on STS. Their 1RM is likely to be lower than someone who has been lifting heavy, but so what? The new website will generate appropriate poundage for them to lift for each meso based on their current strength.
It is not necessay to have a "high" 1 Rep Max to do STS. A person's muscles will still experience confusion and shock when they are at 60% of 1 RM in Meso 1, then 70% in Meso 2 and 80%+ in Meso 3 - as relatvely, the person is going up in weight-lifted.
If you want to be cautious with not going all out heavy, the first time you do STS, you could consider doing it with light, moderate and heavy relatively speaking weights for each Mesocycle. They dont need to be based on 1 RM - they could be lighter.
I think Cathe's endurance tricks are bound to be as (if not more) safe and effective as usual, so in Meso 1 her techniques to build a burn in the muscles will work even with light weights. When you change the poundage upwards in each progressive mesocycle you will still lifting higher than the last meso, and that will change things up and make your body respond to get fitter and stronger.
~* Vrinda *~
SNM Videos
Administrator
To put you at ease you don’t have to do a 1RM test to do STS. I‘m sure many people who will do STS will never take a 1RM test and many others will only do a 1RM test for certain exercises. We emphasize taking a 1RM test because it will help you to know the correct weight to use for an exercise to achieve any desired number of reps.
Selecting a weight that is either too light or too heavy will have a negative impact on your workout and will certainly hurt your results, but this is true for any workout using weights, not just STS. A 1RM test is just the easiest, safest and quickest way to determine what weight is appropriate for your fitness level.
Studies have shown that when people don’t take a 1RM test they usually select a weight that is about 20% to 30% less than what they should have selected for optimal results. When you train a muscle you’re actually causing only some muscle fibers that make up the muscle to contract. The greater the intensity the more muscle fibers that will contract. A muscle fiber either contracts or it does nothing at all. A muscle fiber doesn’t contract at 20% power or at 80% power. It either contracts at 100% power or it just does nothing at all.
The heavier the weight the more muscle fibers will be turned on and worked. If you’re only using a 1lb dumbbell to work your shoulders you’re only working a small amount of the muscle fibers in your shoulder. It does not matter how many reps you do, you will never stimulate very many of your shoulders muscle fibers using a 1lb dumbbell. The only way to stimulate more muscle fibers is to increase the intensity (weight) of the exercise. This is why selecting the proper weight is so important.
Never fall into the trap that you have to do STS or any exercise program exactly the way it is designed. Even elite athletes have to learn how to train around injuries and things that happen in their personal lives. Just do the best you can and always remember that “something” is better than “nothing”.
Go at your own pace and always listen to your body. Just work on improving one step at a time. In the same way you had to build up to do a half marathon, you will need to slowly build your strength back up. This is just what periodization is all about. Just modify as is needed, listen to your body and do the best you can.
Selecting a weight that is either too light or too heavy will have a negative impact on your workout and will certainly hurt your results, but this is true for any workout using weights, not just STS. A 1RM test is just the easiest, safest and quickest way to determine what weight is appropriate for your fitness level.
Studies have shown that when people don’t take a 1RM test they usually select a weight that is about 20% to 30% less than what they should have selected for optimal results. When you train a muscle you’re actually causing only some muscle fibers that make up the muscle to contract. The greater the intensity the more muscle fibers that will contract. A muscle fiber either contracts or it does nothing at all. A muscle fiber doesn’t contract at 20% power or at 80% power. It either contracts at 100% power or it just does nothing at all.
The heavier the weight the more muscle fibers will be turned on and worked. If you’re only using a 1lb dumbbell to work your shoulders you’re only working a small amount of the muscle fibers in your shoulder. It does not matter how many reps you do, you will never stimulate very many of your shoulders muscle fibers using a 1lb dumbbell. The only way to stimulate more muscle fibers is to increase the intensity (weight) of the exercise. This is why selecting the proper weight is so important.
Never fall into the trap that you have to do STS or any exercise program exactly the way it is designed. Even elite athletes have to learn how to train around injuries and things that happen in their personal lives. Just do the best you can and always remember that “something” is better than “nothing”.
Go at your own pace and always listen to your body. Just work on improving one step at a time. In the same way you had to build up to do a half marathon, you will need to slowly build your strength back up. This is just what periodization is all about. Just modify as is needed, listen to your body and do the best you can.
Vee
Cathlete
Gee SNM, it never occured to me that doing 1 rep max testing is actually SAFER because it helps against the risk of picking a weight too heavy.
It is a method to guide one to pick the weight that is just right.
When I did my 1 rep max inspired by your STS blog I discovered I am exactly like those in the studies you mention. I under-lift(ed).
~* Vrinda *~
It is a method to guide one to pick the weight that is just right.
When I did my 1 rep max inspired by your STS blog I discovered I am exactly like those in the studies you mention. I under-lift(ed).
~* Vrinda *~
fitaerofan
Active Member
Five years ago I had a lumpectomy and radiation (chemo too). As soon as I felt like it, I was back to lifting weights. None of my doctors told me I couldn't. I am 49 now and I use 15-18 pounds for bicep curls and 40 pounds total for chest press for examples. I am looking forward to STS. My only problem is that I broke my right wrist at work 4 days ago (yes, I'm right handed) and am hoping that doesn't stop me from lifting heavy when I'm healed. Keep up your workouts, and unless there's some medical reason, you can work up to heavier weight. Good luck to you! )
)
Aquajock
Cathlete
Idic and Fitaerofan, I hope you both realize what awesome role models you are. To plow your individual ways through some pretty daunting surgeries and treatments and get back to challenging workouts, especially as women, is absolutely inspiring. I have always taken my overall health very much for granted but have always feared the long-term fitness implications of a major illness, and people like you validate my sneaking suspicion that anything can be overcome with intelligence, information and drive.
One of the problems of us being at the forefront of major social trends - the trend of women valuing and building absolute strength through heavy lifting, and the concomitant trend of women eschewing the killing philosophy of "take it easy, Little Lady", AT ANY AGE - is that the medical community has almost no solid information with which to advise women who wish to train back to true physical fitness after illness treatment. I remember reading a newspaper article some years ago about a 70-something distance runner who was facing cancer surgery and chemo/radiation treatment; she asked her oncologist if she could continue to run during her treatment and he said "Duh . . . I guess so . . . I've never been asked that before." (Okay, okay, I threw in the "Duh" myself, but you get the idea.) Hopefully, that will change as more research is (hopefully) done about training during/after major illness treatment, but for now I guess you just gotta go on instinct - YOUR instinct.
I do hope you both continue to post here. This is a wonderful community, and you two just made it a little better still.
Love,
A-Jock
One of the problems of us being at the forefront of major social trends - the trend of women valuing and building absolute strength through heavy lifting, and the concomitant trend of women eschewing the killing philosophy of "take it easy, Little Lady", AT ANY AGE - is that the medical community has almost no solid information with which to advise women who wish to train back to true physical fitness after illness treatment. I remember reading a newspaper article some years ago about a 70-something distance runner who was facing cancer surgery and chemo/radiation treatment; she asked her oncologist if she could continue to run during her treatment and he said "Duh . . . I guess so . . . I've never been asked that before." (Okay, okay, I threw in the "Duh" myself, but you get the idea.) Hopefully, that will change as more research is (hopefully) done about training during/after major illness treatment, but for now I guess you just gotta go on instinct - YOUR instinct.
I do hope you both continue to post here. This is a wonderful community, and you two just made it a little better still.
Love,
A-Jock
fitaerofan
Active Member
Thanks for the comments! I continued to work out during my cancer treatments, and I believe that made my recovery so much easier and better. I hope I can inspire someone who is going through a setback/health issue.
Shelshula
Cathlete
Idic,
I have a friend who had a double mastectomy. She was told not to lift more then 5 pounds with her left arm because of the number of lymph nodes removed from her arm pit to determine if the cancer metastasized. The couple of times she ignored this advice, she had to go for lymphatic massage to reduce the swelling.
While I am not a doctor, and certainly wouldn't want to pretend to have the knowledge necessary to give you advice, I think that if they didn't biopsy any lymph nodes, it is likely that it won't be a problem for you to lift as heavy as you feel comfortable lifting.
Anyway, Shana-Banana's advice of consulting a doctor is very sound. When talking with the doctor, I suggest discussing the lymph node aspect as well.
Regards
I have a friend who had a double mastectomy. She was told not to lift more then 5 pounds with her left arm because of the number of lymph nodes removed from her arm pit to determine if the cancer metastasized. The couple of times she ignored this advice, she had to go for lymphatic massage to reduce the swelling.
While I am not a doctor, and certainly wouldn't want to pretend to have the knowledge necessary to give you advice, I think that if they didn't biopsy any lymph nodes, it is likely that it won't be a problem for you to lift as heavy as you feel comfortable lifting.
Anyway, Shana-Banana's advice of consulting a doctor is very sound. When talking with the doctor, I suggest discussing the lymph node aspect as well.
Regards
Thanks to you and everyone for their kind words, advice, and inspiration. You are right about being careful. I had six lymph nodes removed. I had no problems until last January when I did a little too much too soon (at least I think that is what caused it) and ended up with something called axillary web syndrome. It was not really bad - my left forearm was puffy and it hurt (not badly though). I did some research on it and found something about taking Butcher's Broom supplemements and putting horsechestnut cream on my arm. My surgeon said it probably won't help, but it won't hurt - So I have been and I think it is helping. At any rate I will be very careful and back off if that is what is best. Again thank you.
SirenSongWoman
Cathlete
I need to print out your post and put it where I can read it whenever I come home "just too tired" to work out. YOU ARE UNREAL!
SoCalGal
New Member
Wow! Your story very closely resembles mine. I had a lumpectomy and radiation in 2006 at the age of 40. I was working out with weights before surgery and began again about two to three months after surgery. The one thing that I have discovered is that my chest muscles are not as strong. I used to be able to do regular pushups, but now have to modify. Anyway, I think you're doing the right thing. You are the best judge of your body and what you are capable of. I have pre-ordered STS and can't wait. I am also training for my third 1/2 marathon this year. Have you gotten back into running again?
Good luck from a fellow survivor!
SoCalGal
Good luck from a fellow survivor!
SoCalGal
Hi SoCalGal - my chest muscles are not as strong either - the left side just does not seem to be able to cooperate - so I don't push it - I'm happy I can do knee push-ups rather than nothing at all. I have not been running so much lately - I have been biking more - but I just found out yesterday there is going to be a a half marathon on the rail trail near my home on October 11 - so that might be what I need to start back to running on a more regular basis.
Fitarofan,
Just be sure you are getting enough calcium! Cancer treatments can really do a number on your bones, and wrists are common fracture points for folks that have a problem with bone thinning. You probably already know all this from consults with your doctors, but it never hurts to keep thinking about this sort of stuff!
Beth
Just be sure you are getting enough calcium! Cancer treatments can really do a number on your bones, and wrists are common fracture points for folks that have a problem with bone thinning. You probably already know all this from consults with your doctors, but it never hurts to keep thinking about this sort of stuff!
Beth
fitaerofan
Active Member
Beth,
Thanks for the info. I have for years taken calcium with vit. D. Years before I had cancer a dexiscan showed I had osteopenia, even after I had been doing all the right stuff to prevent it. I did take a pretty hard fall though. Had my surgery today so I'm on my way to recovery. I can't wait to get back to upper body weights when the Dr. says okay.
Thanks for the info. I have for years taken calcium with vit. D. Years before I had cancer a dexiscan showed I had osteopenia, even after I had been doing all the right stuff to prevent it. I did take a pretty hard fall though. Had my surgery today so I'm on my way to recovery. I can't wait to get back to upper body weights when the Dr. says okay.
I'm actually a surgeon who performs lumpectomies (etc.). There is no reason you can't gradually increase the amount of weight you lift, though some women will note some increased discomfort with any activity that uses the pecs. If you had a sentinel node biopsy only, you're risk of lymphedema is less and you have somewhat less concern than if you had a full node dissection. If you had DCIS and no lymph node evaluation, use your body as a guide and do what you can without increasing your discomfort. The further you get from the operation, the more you will be able to do without that discomfort, but it can take women a year or even two for things to fully settle down. Glad to see you doing so well.