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Thread: Fresh Start or Picking up
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05-22-2018, 11:45 AM #301
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05-22-2018, 11:50 AM #302
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
Thanks! Depending on how much I'm lifting. I don't round at all during warm ups since it's light. I usually round a little in the last 2 reps (if I do 5) at maybe 85-90%. Usually it's not a big deal since I know i have some flexibility in the lower back. I'm certain that the first time i injured it was bc I didn't sleep enough and didn't warm up well enough. it was a cold morning. so, my tendon just kinda torn. and this time it wasn't even 50% healed and surely was even more prone to injury so it happened again.
i'm pretty much paralyzed now. i wear a waist trainer to work to get enough support on my back so I can sit for >20min. Mostly it hurts when i bend over and get up from a chair. I'm doing my best to heat treat it every hour and stretch things out.
Won't attempt deadlifts this month. i'm just feeling lucky that it's not affecting my squat much.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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05-23-2018, 09:25 AM #303
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
great news: i screwed my back for the 3rd time this morning attempting some squats.
i'm out for the next two weeks, period. i'm such a fool for thinking that it would be ok to squat after the 2nd injury.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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05-24-2018, 11:59 AM #304
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05-25-2018, 03:19 PM #305
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
ok, update from doctor's appointment:
my injury is probably not spinal. the pain and other symptoms alleviate with time. which means it's just a muscle/tendon strain. if it was a herniated disc, the pain would constantly be there.
i'm feeling much better now, although standing at work most of the time, and can't do certain movements without pain. I'm avoiding all the exercises that load stress on my back.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-12-2018, 02:23 PM #306
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
update:
unable to squat or deadlift without pain. Still benching. It's been 4 weeks and nothing is really improving. I can sit for long times without pain though, so at least I can focus on work a bit more.
I accidentally read that it could be a pelvic tendon tear where the tendon is no longer attached to the pelvic bone, and curls up. I can't stop thinking that's what's going on with me lol.
My PT is a crossfitter so I really had hopes that he'll help me rehab professionally. But seems like he only wants me to do core strength. Dude I can cable curl more than my bodyweight for 20 reps... what do you want me to do5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-14-2018, 03:51 PM #307
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
update: started doing a modified (? maybe) Starr Rehab. this protocol was designed for muscle belly tear, not tendon injuries. Although I'm guessing my injury involves both muscle and tendons, I'll still follow the protocol bc it's a good format for slow progression. I'd totally jump up too fast if I didn't have something like this to stick to.
Day 1 (yesterday): leg day, but I only had time to warm up (1000 stretches), did 3x25 squats with empty bar, 3x25 deadlifts w empty bar, broke a huge sweat. Did 2x10 bulgarian, and some light abs.
Day 2: push day. I benched and did push day regular but did 10reps good mornings between each set. Added in 3x25 squats 45/55/65lbs after. no pain in lower back. tried some "halting deads" just from ankle to above the knee with empty bar. my back started getting worked up (extra warmth in the injured area) up to rep 10. i did 2 sets of these.
I'm planning on future workouts: leg day i can do both squats/deads w 25 reps, push day i'll do either, and pull day i'll do just deads and other back accessories. all days i'll work in light good mornings too. Seems like my squats will get better much sooner than the deads, since squats don't really pull the back, it's just a compressive load on the back. my back just can't really handle much pulling. so maybe my deadlifts will get back very slowly. idk. as long as i can still do it in the future i don't mind spending the time.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-15-2018, 10:07 AM #308
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
Rehab day 3:
intensive warm up
3x25 squats 55/65/75lbs
3x20 halting deads empty bar
assisted pull ups and accessory pull day works
so far no pain in the back, still have a pulling sensation in the pelvis (deep under my glutes, almost near my hamstring insert). left side glutes and hip flexors are insanely stiff and i can't relax them. my PT has no further help on this either. He says he's guessing that i have a small spinal injury and the muscles around it are protecting it. only takes more time to heal.
i mean.. if i keep increasing the weights for my squats by 10lbs/day, then i'll hit 105lbs for 25 reps next tuesday. that's pretty damn good progress. if i ever hit 125lbs for 25lbs that's at my maximal strength level. but i'm not going there yet. after the 105lbs i'll drop the reps to 15lbs and work my way up till maybe 90% strength, and drop to 10reps, 5 reps, eventually hitting my max from there.
although, im skeptical about the deadlift process. it really takes a toll on the back muscle so idk if i can keep doing such high reps and increasing weight daily. i might die.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-19-2018, 04:39 PM #309
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
rehab day 7
squats up to 115lbsx15 (70% max) (note to self: make sure to warm up incrementally with lower reps)
deadlifts up to 105lbsx20 (60% max). low back muscle feel flimsy. good thing i was pretty warmed up and used to the movement by the 3rd set.
tomorrow is rest day. next cycle aims:
leg day (come back to 80% strength in squat): squats warm up 45/65/85/105lbs x5, working sets 115/125/135lbs x15. Halting deadlifts warm up 45/65/85lbs x5, working sets 105/115lbs x20, 135lbs x15.
push day: no squats. work in 5x10 weighted good mornings.
pull day (aiming to be at 85% strength both squats and deads): squat warm up 45/85/105lbs x5, aim working sets 125/135/145lbs x15 (vs. my 100% max squat should be at 165lbs x15). deadlifts warm up 45/95/115lbs x5, aim working sets 135/145/155lbs x15 (vs. my 100% max DL should be at 185lbs x15)5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-20-2018, 08:37 AM #310
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06-20-2018, 05:09 PM #311
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06-20-2018, 05:12 PM #312
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
i noticed recently that my hamstring insert to the pelvic bone is also injured....just a dull ache whenever. i feel that high reps of squats won't help with its recover..... but it may just heal tonight. that's my hope. everyday.
5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-25-2018, 01:39 PM #313
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
7wks post-injury
I found yoga helpful in alleviating my back pain. I realized i have tremendous stiffness built up in my glutes and hamstrings, which makes it impossible for me to bend down. I also have skipped extensive stretches (like splits and stuff) for a whole year.... I used to do splits and forward bending with my nose touching my legs no problem, now i'm so tight that i can only reach there half way.
so, the next month i won't even attempt any powerlifting. i'll just do bodybuilding and yoga. until my body is ready to lift again.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-29-2018, 02:29 PM #314
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
I really really really want to deadlift tomorrow. I want to at least lift 115 for 5s. I want to be able to ignore the pinching feeling in my back. According to my PT my nervous system seems to prioritize avoiding the pain over lifting weights, so mentally i simply cannot get over the fact that it is painful. Well then that's so useless! I should just ignore the pain and lift the damn weight. What's the big deal anyway.
5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-29-2018, 04:06 PM #315
- Join Date: Mar 2015
- Location: California, United States
- Age: 39
- Posts: 3,106
- Rep Power: 10071
Now I want to do yoga too. Though I've found powerlifting helpful with my back, oddly enough. I have arthritis in my lower back and I do ache on a regular basis (dull) but work is more of a problem than the actual lifting. Does seem like lifting has helped my back and knees so far. Deadlifts are my favorite so would be a sad time if I have to ever take a break from that one.
Definitely take care of your body and enjoy the yoga.Gym Max: 229/126/305
Meet Max: 1st Meet 198/115/248
2nd Meet 220.5/121/281
Goals: 235/135/315
Just Strong Ambassador
http://juststrong.com/discount/ambwil10
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07-02-2018, 02:19 PM #316
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
That's so weird! I feel like my body is barely holding itself together during the lifts, since the injury happened. Although, I think it's very true that mind over matter. It's a very mental process. If I don't trust my own body in its capability and catastrophize a lot, I tend to be super super weak. I'm almost adjusting to a mentality in which I'm just a super weak person now :/
Thanks!5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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07-02-2018, 02:25 PM #317
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
about to take a complete (but short) break
just did my last leg day before vacation. Didn't want to use a belt, as I heard that when recovering one should not teach the body to rely on the belt. I remember that I first started using a belt back then when I first hit 170lbs ish. Now my body wants the belt even for 95lbs lmao.
So, the beltless squats this morning weren't good at all. I'm trying not to criticize my weak self too much. But undeniably I'm simply having too much fear to squat again. Therefore, nothing felt right. My stance was weird, I couldn't get down low enough, my thighs were in the way of my hips, my low back was pulling (like so tight i can't hit the bottom position), my heels were lifting off the floor, my pelvis was unblanaced. Also, my back hurts from the severe sunburn I had yesterday. Generally a -10 out of 10 for me today.
I'll use this failure to motivate deadlift day. I have to push myself over that fear of my body falling apart. That's literally what I was thinking about during squats. It's like. what if this one tendon doesn't hold in place and my pelvis gets detached from my spine?? what if the center of the low back tendon attaching to my pelves pops and breaks when I go too low and load too much stress on it?
In reality, I need to tell myself none of that will happen, since I've done this exact movement a thousand times with 2x heavier weights. I need to trust my body more than my mind wants to.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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08-16-2018, 02:57 PM #318
- Join Date: Jul 2016
- Location: California, United States
- Age: 32
- Posts: 340
- Rep Power: 312
Quick update:
taking time off from squatting and deadlifting. Stopped seeing my physical therapist and instead been going to a sports medicine chiro. She's providing me tremendous help by loosening my tight back side up. The right side of my erector spinae or whatever muscle that was damaged feel shorter than the left, especially in a posterior pelvic tilt and childs pose etc. my left side hamstring is also being pulled for that reason.
but no pain unless i tweak it. it's been 3 months and i haven't been able to get back to the lifts without risking inflammation.
busy with my qualifying exam these months and i'll be officially a phD candidate after october! and then 1.5 years to go.5'6 140lbs
1rm:
220/95/250 (Nov 2017)
240/115/285 (March 2018)
https://forum.bodybuilding.com/showthread.php?t=174268291
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06-20-2019, 07:13 AM #319
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