Super bummed, I tweaked my lower back for the first time in years. I accidentally maxed out on deadlifts two weeks ago, and the nail in the coffin was deciding to incline press with with my feet up... sent me straight into flexion. SMH @ myself.
Anyway, I’m going to get myself set up with a physical therapist next week, but in the meantime I want to put together a legs routine that avoids all potential spinal loading. I’ve been fine with front and barbell hack squats during these episodes in the past, but I’m not trying to risk any mishaps.
What say you all about leg press? I’m on the fence. My gym is limited on leg machines so basically I’ve got a prone leg curl, plate loaded leg press and a pulley station, the latter of which I use for seated leg extensions. Calf press on leg press is probably fine. Any more ideas?
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Thread: Legs with a lower back injury
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09-25-2021, 05:46 PM #1
Legs with a lower back injury
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09-25-2021, 06:22 PM #2
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09-26-2021, 12:34 AM #3
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09-26-2021, 05:04 AM #4
Hip thrusts involve a good bit of quad and hams, in addition to glutes - could avoid spinal loading that way, but I don't see barbell hacks causing issues either. What about landmine or belt squats?
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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09-26-2021, 06:04 AM #5
- Join Date: Jun 2007
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Leg press may still hurt, really will depend on an angle of back rest.
Abductor-adductor, once you get past that feeling and go with girly routine, those are great exercises. But, again, those may hurt too. To think of it, when my back is inflamed, I find it better not to do anything than risk adding to injury.
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09-26-2021, 06:17 AM #6
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
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It's just a matter of trying regressions and testing how they feel.
Does less weight alleviate pain?
Does a variation of the movement pattern?
Does less RoM work?
Can't squat, above parellel box squat works often, if that hurts then a weighted single leg, if that hurts then bw work.
The main thing is to keep as many of the movement patterns as possible in some form and work back up the regressions.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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09-26-2021, 08:58 AM #7
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09-26-2021, 05:40 PM #8
Leg press was actually just fine but that being said, I managed to strain my quad with a high foot placement in an attempt to supplement reduced hamstring work. So I basically can’t do legs at all now, even unweighted XD Maybe this is just a cruel sign that I need to lay off legs altogether until I’m better... big sigh. I’m just going to stay home tomorrow and hope that I’m well enough to try you guys’ suggestions by Friday.
Edit: little off topic but would benching with a strained quad be too risky?Last edited by Xpiro; 09-26-2021 at 06:13 PM.
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09-26-2021, 06:26 PM #9
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09-26-2021, 08:29 PM #10
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09-26-2021, 08:52 PM #11
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09-26-2021, 09:31 PM #12
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09-26-2021, 09:38 PM #13
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09-26-2021, 11:10 PM #14
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09-27-2021, 08:13 PM #15
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09-27-2021, 08:57 PM #16
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09-28-2021, 06:21 PM #17
Solid. If my quad heals before my low back (which is looking likely) and I return to the gym for legs, I’ll have to mess around with some relatively heavy stuff, maybe implement pyramids or reverse pyramids to collect volume.
Btw... before the quad injury I did give front squats a shot, sumo style, and damn were my glutes and quads on fire simultaneously. The wide stance keeps me from dropping too low as well just in case flexion would otherwise occur. Almost makes me want to replace back squats with them.
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09-28-2021, 06:58 PM #18
this is the exact exercise i used after injuring myself deadlifting. it was the only one that caused no pain...at all.
OP i highly recommend this and if you have access to a reverse hyper you can use with little to no weight stretching at the bottom.
you can do a Gironda guillotine press where you bench the bar but keep your feet off the ground, upper legs perpendicular to the ground (as if you were doing crunches) and ankles crossed. you'll actually feel your stabilizing muscles really working to keep you balanced. it was a favorite of larry scott and takes the driving force of the legs completely out of the exercise.
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09-28-2021, 10:43 PM #19
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09-29-2021, 03:16 AM #20
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09-29-2021, 03:23 AM #21
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09-29-2021, 12:01 PM #22
Way ahead of his time
I loved his zero tolerance approach for bs in his gym too. There was a story where he got fed up because a member was doing sit-ups (which Vince knew were not good for development of the abdominals). He kicked the guy out and refunded his money. Didn’t want everyone else copying him and spreading the idea of bad exercises in his gym. Guy was something else!
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09-29-2021, 12:04 PM #23
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09-29-2021, 12:07 PM #24
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09-29-2021, 12:09 PM #25
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09-29-2021, 12:15 PM #26
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09-29-2021, 12:46 PM #27
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09-29-2021, 01:03 PM #28
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09-30-2021, 12:55 PM #29
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09-30-2021, 01:22 PM #30
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