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Injury recovery help

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JCarter123IconInjury recovery help16-04-2013 @ 20:25 
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Hello,

I've recently slipped a disc doing squats. My main rehab has been and will continue to be doing lots of planks/side planks and variants in order to build up my smaller core muscles.

My physiotherapist was happy for me to build up my deads/squats over the next 6 months to the same level I've been doing recently, adding say 20kg each week starting from 50% of my previous maxes.

I was wondering if it's possible to go any quicker than this? She wasn't against it, she simple said she didn't know for sure and that I should get some advice. So here I am...
JackRevansIcon...16-04-2013 @ 20:30 
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'There was also a sausage in my mouth.'
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i personally would say start lower and take a lot longer. that's pretty much what iv been doing after whatever injury i just had
milsyIcon...16-04-2013 @ 21:09 
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Ne n coner a fuickex .ay ouse part we .be
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Dunno if you were on here when I destroyed my back but I.got mine back upto scratch pretty quick

I didn't go anywhere near using wieght until I had full pain free Rom on squats and dead then I just started right at the bottom and trained to how my body felt

Best advice eat like a horse sleep like a baby take it slow and listen to your body
JCarter123Icon...16-04-2013 @ 21:31 
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Member 3757, 1746 posts
SQ 202.5, BP 110, DL 255
567.5 kgs @ 82kgs UnEq
I like the idea of eating lots.
milsyIcon...16-04-2013 @ 22:01 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
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JCarter123 said:I like the idea of eating lots.


I gained about 15 kg in 3 months and recoverd in that time
JCarter123Icon...16-04-2013 @ 22:05 
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Member 3757, 1746 posts
SQ 202.5, BP 110, DL 255
567.5 kgs @ 82kgs UnEq
I was thinking I would stay under 90kg for a few years but now I'm thinking I'll bulk up for the opens.
Funky_monkeyIcon...17-04-2013 @ 12:43 
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JCarter123 said:
My physiotherapist was happy for me to build up my deads/squats over the next 6 months to the same level I've been doing recently, adding say 20kg each week starting from 50% of my previous maxes.


50% of your 1rm adding 20kg a week would mean you'll be getting back to max in about 6 weeks. It's best to go up very slowly and err on the side of caution rather than going too much too soon and making things worse.
Like has been said before, start off with lower weights (30% or so) and add 5-10kg per week.
davycummingsIcon...17-04-2013 @ 12:48 
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he's got betty davis eyes
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Funky_monkey said:
50% of your 1rm adding 20kg a week would mean you'll be getting back to max in about 6 weeks. It's best to go up very slowly and err on the side of caution rather than going too much too soon and making things worse.
Like has been said before, start off with lower weights (30% or so) and add 5-10kg per week.


This was what came to mind right away.

At 50% of the lift and an increase of 20kg a week your squat would be back in 5 and your deadlift in 6 weeks. I dont think you should be looking to go any quicker than that, infact I would slow down, at least initialy until you see how you react to the ROM, making sure it is pain free before increasing the weights again
JCarter123Icon...17-04-2013 @ 13:21 
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Member 3757, 1746 posts
SQ 202.5, BP 110, DL 255
567.5 kgs @ 82kgs UnEq
Sorry was supposed to be "increase 20kg per month", so for deadlift would be 120kg at the start then in 6 months back to 240kg.

Would start squat at 90kg and increase 15kg per month.

Maybe I will start lower say 30% like you guys suggest and increase 10kg a week.


Is 6 months too slow though? Can I recover in say 4months? Obviously I will be doing a lot of core exercises to increase overl strength so hopefully I will be more stable than ever and so a faster receovery is probably ok right?
davycummingsIcon...17-04-2013 @ 14:10 
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he's got betty davis eyes
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I would base the increase each week on how you felt doing the previous session and how your recovery was. If you are finding it easy and recovering without issue then it may make sense to increase more quickly, just dont get too excited and throw the weight too quick and shock the body too soon.

You may find that the extra few weeks of lighter work where you can focus on ironing out form issues etc will do you no harm in the long run anyway. It will also give you time to do the additional core work you are planning
JackRevansIcon...17-04-2013 @ 15:52 
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'There was also a sausage in my mouth.'
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The 6 month option sounds reasonable. I started back squatting about 30kg for 3 x 10 and sldl 25kg, 10% of my max dead! Then going up about 5kg per session. Just take it easy and go up slowly, if at any point it hurts then stop immediately. Ofcourse combine this with all the stretches and stuff you need to do
DomRedshawIcon...17-04-2013 @ 16:22 
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as others have said dont rush it too much. start light n just keep adding weight as long as theres no pain. in the begining id start with just bar, but can add more weight in the early weeks ie 20kg a week til ur upto 100kg then slow it down n add 5-10kg a week. it wont take 6 months to get back to your best numbers (only in terms of 1rm). in 4 months you will be lifting say 200kg for deadlift but u wont just be doing the 1 rep will you? if you do what you can on each weight til form breaks down u will probably be hitting rep PB's in the build up to your current 1rm's if recovery has gone well, if it hasnt you dont want to be rushing it anyway.

i had almost 6 months off squatting last year n started a slow build up, by the time i was upto 130kg i beat my old rep PB. my injury wasnt too serious tho but i wanted to be on the safe side.

best of luck with a strong recovery
Funky_monkeyIcon...17-04-2013 @ 16:30 
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Not only should you be paying attention to how your body responds to weights lifted, but also to ROM. My rehab started off with squatting an empty bar and increasing ROM until I could do down to parallel (this alone took me about 6-8 weeks), THEN adding weight.
JCarter123Icon...17-04-2013 @ 17:24 
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Member 3757, 1746 posts
SQ 202.5, BP 110, DL 255
567.5 kgs @ 82kgs UnEq
And would anyone recommend front squats over back squats at the start of the recovery?

I'm trying to find out what Derek Poundstone did after he hurt his back. Obviously his injury was worse than mine but he's come back very strongly so would be interesting to hear what he did.
leeboyIcon...17-04-2013 @ 22:25 
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JCarter123 said:Hello,

I've recently slipped a disc doing squats. My main rehab has been and will continue to be doing lots of planks/side planks and variants in order to build up my smaller core muscles.

My physiotherapist was happy for me to build up my deads/squats over the next 6 months to the same level I've been doing recently, adding say 20kg each week starting from 50% of my previous maxes.

I was wondering if it's possible to go any quicker than this? She wasn't against it, she simple said she didn't know for sure and that I should get some advice. So here I am...


i messed around trying to build up fast like you want and all it does is keep you f**ked longer. i went from 210 back down to 100 then i added 5 kilo to 3 sets of 5 reps. at first i started just with loads of stretching, planking, straight leg deads with the bar only stuff like that now im building up more sets and ive just added front squats to 140x5x3

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