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Pull 3 plates, learn to bench

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hratIcon...12-01-2012 @ 21:10 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Yesterday; broomstick squats, 3x50. No pain, bit of hesitation-lopsidedness in first few reps, quickly sorted out.
Today; Ibuprofen at 2pm, trained at 6pm so don't think there was any pain-masking going on.

Squat 0x20, bar x20x2 feels good 30x20x2 40x10 50x4 4th rep felt slight stiffness so reduced weight. 40x20 hard cardio.
Stiff/straight leg DL 40kg, about 2x10
PC 40 3x1
DL 40x10, 60x5 felt great, but tiring
one arm DL, 40x10 each arm
some back ext/GHR hybrid, etc
side bends, 10kg 10 each side, barx10 each side

all felt great, got a lot of lower back pump. Was Bill-Starr-rehab inspired (3x20, light weight, increasing slowly), because while the injury isn't muscular, a) moving it thro' pain-free natural ROM seems a good idea for proper healing and b) everything else is still a little tight from the spasms so getting some blood through general hips and back was a good idea. There was a lot of reps and a bunch of junk but I needed to do something.

Plan is to ease back to normal next week, begin careful, obviously. I'm thinking some more core/back work might be a good idea for the future, weighted planks, side bends, and rdls/GMs. And trying to enforce proper sitting posture.
JackRevansIcon...12-01-2012 @ 21:14 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
was the SLDL ok on your back?
hratIcon...13-01-2012 @ 09:47 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Yes, as were conventional deads, but everything was at less than 50%, so "perfect" form. In fact even when it was hurting last week, before I decided it was better to rest, 40kg SLDL with careful neutral spine was fine. Squats are iffy only because I have slight rounding at the bottom, and that's still dodgy under load.
How're you doing?
JackRevansIcon...13-01-2012 @ 10:33 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
hrat said:Yes, as were conventional deads, but everything was at less than 50%, so "perfect" form. In fact even when it was hurting last week, before I decided it was better to rest, 40kg SLDL with careful neutral spine was fine. Squats are iffy only because I have slight rounding at the bottom, and that's still dodgy under load.
How're you doing?


pretty much ok now, however i found that when my back was at its worst, SLDL was much worse than conventional. iv also found that repping makes it bad but doing singles is fine
hratIcon...13-01-2012 @ 11:27 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Well they are pretty much all back I guess, a lot of torque on the back and load on the muscles. Whatever I've done wasn't muscular I don't think (hence hurting in flexion and extension) so anything was fine IF I could keep a perfectly neutral spine. Reps at heavy weight would be bad because as you get tireder the form slips.
hratIcon...13-01-2012 @ 15:18 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Warmup air squats, stretching. Back ext up to 2x10 +8kg DB
Bench 5's at 40,45,40,40,40 Took a few sets to get the tech back; I can arch without discomfort, but went easy on the drive. Slowing at lockouts.

5aside football. Again, eased into it. No pain from running or kicking. One threat of pain when I tripped over my own feet, but wasn't really.

Got a lot of low-back pump tho', I don't usually and not sure why, eased it out with some stretching.
hratIcon...16-01-2012 @ 21:58 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Climbing at Ratho on Sat; it's almost outdoors and was cold, so getting numb fingers. Surprisingly, I made it up at couple 6a, and a 6a+ mostly, despite having no idea what I was gripping half the time. Noted several times that I thought I couldn't grip enough to use a hold, but on trying, I could.
Mile run Sun. My lungs don't like deep breathing in cold air.

Today;
sq, 30x10, 40x10, 50x10 fine. 60x3,5,2 fine if I'm sort of pause squatting, but issues when trying to bounce, But much improved, and only feels better to do something.
GMs with bar for tech. Power clean 40, 6x3 with one full pause front squat on 3rd reps.
Chins, 3,3,3
BW plank 2min
hratIcon...17-01-2012 @ 21:15 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Today; GMs up to 30, 3x8. Still feel mostly in hammys.
Bench, 40 5,5, amrap=9, 50x1+f. Felt pretty good, got a good arch (painlessly). Tucking chin seems to add several reps to my bench, not sure what that's about.
Swim 30min.

Back is mostly fine. Sitting for a long time tightens things up, but moving about quickly sorts it. Still not certain what it is. My best bet is still facet joint, probably cumulative pissed-off-ness. Plan is to hit stuff like GMs, RDL and more core stuff and be a bit stricter about form this year. I think the accumulation of occasional back rounding and frequent bad posture all added up; and since I've done this same thing twice now, I'd better wise up.
LukeHuxIcon...17-01-2012 @ 21:21 
Member 3257, 73 posts
SQ 130, BP 80, DL 160
370.0 kgs @ 87kgs UnEq
hrat said:Today; GMs up to 30, 3x8. Still feel mostly in hammys.
Bench, 40 5,5, amrap=9, 50x1+f. Felt pretty good, got a good arch (painlessly). Tucking chin seems to add several reps to my bench, not sure what that's about.
Swim 30min.

Back is mostly fine. Sitting for a long time tightens things up, but moving about quickly sorts it. Still not certain what it is. My best bet is still facet joint, probably cumulative pissed-off-ness. Plan is to hit stuff like GMs, RDL and more core stuff and be a bit stricter about form this year. I think the accumulation of occasional back rounding and frequent bad posture all added up; and since I've done this same thing twice now, I'd better wise up.


Training looks like it is going well considering your back. Have you tried foam rolling at all? This always seems to help me. Just a thought.
hratIcon...18-01-2012 @ 22:05 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Yeah, it's not so bad. I'm missing proper squatting, but I'll be back at it soon enough. I'm pretty sure the main issue is not muscular, but the foam roller and hockey ball did wonders for the associated spasms/tightness. Infuriatingly, it's hit the stage where it's no longer clearly getting better every day. I'll see what I can squat tomorrow, either normal, paused or poss. belted.

Tonight climbing. Made it up 2 6b's, rather pleased with that, seems strength is there, just endurance a little down. Tried to lead but was pathetically chicken. Also finished with a good try at a 4+, vertical, reachy route, using only left hand. Great fun, relies on momentum to avoid peeling off, and using feet a lot.
hratIcon...19-01-2012 @ 21:02 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Probably a little better again, hard to be sure.

Sq 40x10, 50x10, 60x3x5. Form was off, not getting the knees out, I think because of a bit of guarding again.
DL 60x4 no belt, threat of pain on last, loose belt; 60x5 fine, 80x3 hmm, really overdoing the valsalva 80x5 fine.
Narrowish pullups, 3, 2.5, wider 1
back ext 2x10 and 1x10 15kg GM for some stretch
7kg 1x10 curls 'cos left elbow is hurting again from climbing.

I think now, IF I can maintain perfect alignment, I'm fine. But even the slightest flexion is still dodgy. Still, getting slowly better, and I've learnt the lesson.
hratIcon...20-01-2012 @ 14:28 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Felt really good after that yesterday, and noticeably good this morning.
Today;
Bench 40x5 42.5x 5,amrap=8
RDL 40x8, 50x2x8 very cautious here.
Press 20 3x5

Again, feel better than before I went in. Feel generally drained tho; had to hook grip third RDL set.

Left biceps hurting again. Too much climbing too soon. Bugger.
hratIcon...22-01-2012 @ 17:36 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Lounging on sofa, hard mattress and slouching this morning, got some tightness and aching on spinal flexion/extension now, but not when BW squatting, or static deadlifting my kitchen appliances Wink
Also got a lot of clicking, clunking etc when twisting.

Fine while climbing also, though lots of twisting. Did a 6c at ibrox, on the tan pancake holds with recesses; one blue hold for a foot, otherwise clean. Love my fingers.

No elbow pain today, prob. as less overhead pulling.
hratIcon...23-01-2012 @ 20:46 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
No pain, and can squat again without any issues. Still a fair bit of clunking; if I sit, bend forwards with flat back, then twist one shoulder down to the floor, but doesn't feel tight at all.

Squat 40x5, 50x5, 60x5, 65x5x2 Good, sorted the knees out, felt nice. Heavy on the back tho'
PC 42.5 6x3 as 3 sets of 2 triples
plank +10kg for slow 40count, then a slow 30.
hratIcon...24-01-2012 @ 19:28 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Still clicking, but no longer aching. Still taking things cautiously tho'. Also knackered today, and bunch of work to do so lightning session;
Bench 45, 5,5,amrap=7 Bit all over the place again.
Press 25x5 30x2. Knackered.

Uni gym is now so jammed there's no hope to bench on Mondays. But clearly can't bench and press heavy on the same day. I want to give DE a spin on the bench/press.
Mon;squat 3x5, PC 5x3, rdl 3x8, chins, weighted planks.
Tues; Bench 5,5,amrap. Press DE 8x3. Maybe snatch tech.
Thurs; sq 3x5, DL 1x5, pullups/chins, hanging leg raise.
Fri; Press 5,5,amrap, bench DE. Full clean singles.
Squats are linear increase mon-th-mon. DL ditto. PC, bench, press hopefully, but will need to microload. Bit more core work and some RDLs. See how it goes.

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