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  1. #1
    Registered User piotrek26's Avatar
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    how can i modify my starting strenght workout for my back injury?

    i am doing this workout:

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Press
    5x3 Power cleans


    After 3 days i noticed my back started to hurt, i feel muscles i never felt before, the workout is great but i dont want to ruin my health. How can i modify the program or do i need to modify weight and just strenghten my back muscles that way?

    PS: i work out for about 6 years now and after watching videos showing how to do these exercises i am sure i am doing everything right.
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  2. #2
    Registered User piotrek26's Avatar
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    maybe i didnt write it clear enough.

    After few years of working out and doing dead lifts, my back started to hurt, doctor said i have lower part of my spine in bad condition (it hurt like hell), i stopped working out for about a year, took pills and after that , changed my workout, now after a lot of though i started doing starting trenght workouts. After 3 days i started to feel something else than muscle pain, so i ask, should i remove some weights and strenghten my back muscles or change exercises, if i have to change them, what's the closest thing to starting strenght?
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  3. #3
    Registered User musikguy72's Avatar
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    what did your doctor recommend?
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  4. #4
    Registered User piotrek26's Avatar
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    he gave me some pills for making pain go away (strong ones) and said i should stop exercising for some time, i dont remember too well, i think it was about 6 months or till the pain will go away and of course he did not reccoment any exercises that would put a lot of stress on my back, but i dont think he meant light exercises to strenghten my back muscles. After about a year i worked out casually, done BFL(body for life) training becouse it had a lot of controlled exercises, no squats, deadlifts, presses (i did bench presses, but not overhead press) etc.

    I still got back pain when i put pressure on my back for a long time ( when washing a lot of dishes for example i feel slight pain in lower part of my spine).

    When i was doing BFL i didnt have any pain, but after doing starting strenght i feel a lot of musles i didnt feel before, and it is way more exhausting, which is a good thing.
    Last edited by piotrek26; 09-04-2012 at 06:08 PM.
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  5. #5
    Saxon Genetics. J9S3's Avatar
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    Says back injury but doesnt mention it
    Makes second post vaguely mentioning injury
    Took pills but no description
    No discription or name for said injury

    Either thick as a brick or trolling about something very serious

    Go to your GP and get referred on to a specialist. Lower back injuries are serious. If you were out for 6 months and taking prescription drugs for the pain then you obviously should be seeking medical advice, not jumping into powerlifting without asking your ****ing doctor.

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  6. #6
    Registered User piotrek26's Avatar
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    HAHAHA you are so full of **** !

    1 the title says "back injury"

    2 why pill description? are you a doctor? I dont even remember the name of the drug, it was few years ago.

    3 I said back injury, i dont remember correctly which parts of my lower back were damaged.


    You are a troll here and you did not help at all, the fact that you have so much rep power and still didnt get red makes me sad, i though there are more helpful people here.

    I bet many people here abuse their own bodies in a lot of ways (drugs, insane diet/exercises) so you must have a lot of experience in picking exercises in different situations, and still my simple question with honest description didnt get answered. All i got is being called a troll and a fatass by some random guy.

    I guess i have to exercise with my last training program which didnt give me any back pain, and was approved by many many people (do the research), so i dont think its totally worthless.
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  7. #7
    O.G. (Original Guido) Jasonk282's Avatar
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    You have a weak lower back. learn proper form and you'll be much better. If you are really scared though go to a sports PT, not a pcp or gp doc, they'll just tell you to stop working out. A sports PT will actually strengthen your back and get you back in the gym.
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  8. #8
    Off the wagon PeterGibbons316's Avatar
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    Find out the back injury you were diagnosed with. Find out what medication you were taking. Make a form check vid and post it. It's hard to help you without this information.
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  9. #9
    Registered User piotrek26's Avatar
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    Medication : DicloDuo
    contents: Diclofenacum natricum


    i was diagnosed with some changes ( i dont know english name for it) in 2 of lower spine parts ( i dont know english name also....)


    I think all i can do is to take less weight or no weigh at all, and do back extensions, deadlift/squats with bar only. My concern is, wont that be worse than continuing the exercises i had before?
    Or can i replace these exercises with something else? i know there is nothing comparable to a squat, but if starting strenght is useless without heavy squats/deadlifts and exercises cant be adjusted then i dont think its a good program to recommend.

    I believe it gives results but how can people recommend a training program that puts so much stress on your back and cant be adjusted if you have back pain?...


    PS:I really want to strenghten my back so i wont have so much pain as i get older.
    Last edited by piotrek26; 09-05-2012 at 07:48 AM.
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  10. #10
    Wears do-wins for curls Alyion's Avatar
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    Sounds like a herniated disc, I know Diclofenc is used as an NSAID, but i've never heard the drug you've mentioned.

    Squatting and deadlifting MAY be ok depending on the severity of the injury but it's impossible to tell the extent of the previous damage for me to recommend it to be honest.
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  11. #11
    Off the wagon PeterGibbons316's Avatar
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    I'm pretty sure Farley has a herniated disc and has a squat PR of 425 lbs, and has recently started deadlifting. However, he is a form nazi out of necessity. So it can be done with a herniated disc, but you have to start light, work up slowly, and make sure your form is damn near perfect. Post up a form vid if you can. If you can't, watch some of Farley's vids as well as some other instructional squat videos (check stickies), and compare to your own form (using a friend or a camera, NOT a mirror!)
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  12. #12
    Registered User deeprooted's Avatar
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    You say that you feel a "lot of muscles" hurting in the back. Now if it is just the lower back muscles that are hurting: that's fine. If there's more to this, than it's hard to tell... back injuries are a serious thing!

    As I stumbled across Greyskull LP a short while ago, I'd like to mention it here for a few reasons that fit well here. First off the main difference to SS is that you only do squats on Monday and on Friday so you can recover a little better from them. Deadlifts are done exclusively on Wednesday, so you only deadlift once a week, which again aids recovery. Now what I like especially about that is you don't do any squats prior to deadlifting (like every other day on SS). You do the deadlifts exclusively and by doing that you'll be fresher overall which helps with concentration on your form and your lower back won't be exhausted either. I think that's important in your case because deadlifts seem to be even harder on the back than the squats (at least I feel that way).
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  13. #13
    Registered User piotrek26's Avatar
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    Thanks for the help guys, i really appreciate it.

    As for the back muscles pain, i felt more of a stiffness than pain, pain is light but noticable and only when i bend over and stay in that position for couple of seconds. Yesterday i done back extensions with no weight and i felt fine, though i did feel the same stiffness in the lower part of my back.

    What i struggle with doing SS is that i do squats every other day.... my legs are still recovering after monday, i think its becouse i didnt do a squat for at least 2 years (on monday i took small weight, about 40kg)
    Last edited by piotrek26; 09-06-2012 at 08:16 AM.
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  14. #14
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by piotrek26 View Post
    Thanks for the help guys, i really appreciate it.

    As for the back muscles pain, i felt more of a stiffness than pain, pain is light but noticable and only when i bend over and stay in that position for couple of seconds. Yesterday i done back extensions with no weight and i felt fine, though i did feel the same stiffness in the lower part of my back.

    What i struggle with doing SS is that i do squats every other day.... my legs are still recovering after monday, i think its becouse i didnt do a squat for at least 2 years (on monday i took small weight, about 40kg)
    You'll get over that. Just because you are sore doesn't mean you can't work them out again.
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  15. #15
    Registered User piotrek26's Avatar
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    I had super light workout at wednesday to recover and a standard one at friday, so now i am after another day of squats/deadlifts. I did not reduce the weight for squats but i felt stronger (added more quality beef to my diet), i could do squats easily and i dont feel any pain, what upsets me is when doing a squat i feel i can do more weight easily, but i cant hold it on my upper back/neck.... the bar is really painful, i tried many variations of holding it, i guess i will have to get used to it and "train" this area for holding weight. When doing deadlift i had to reduce weight to 10kg less, i deadlift 30kg now.... its really small but its the only way i can do the exercise really precise and control my form. I dont feel any pain in my back.
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