Managed to induce my first ever exercise-related injury this past Monday. I hadn’t exercises consistently prior to that gym day. Finding new gyms combined with road trips and visiting friends pushed me away from my regular routine. Anyway, while doing box jumps, I managed to injure my lower back. I can only describe the sensation as feeling like something getting dislodged in my lower back. I immediately felt pressure in my low back and moving around and even just walking around would sometimes cause spasms. I could barely bend over. And the intermittent spasms would sometimes cause me to buckle and almost fall down.
Went to the doctor yesterday and initial diagnosis is indicating that there are no herniated conditions yet, so that was a relief. Although, they still have to look at the X-rays that were taken to find out for sure. I’m currently not allowed to do any running, heavy lifting or any impact related activities (jumping) for 10 days. Two Alleves twice a day for the 10 days and I report again to see if the problem is still persisting.
I’ll have to say that I my low back does feel slightly better compared to yesterday. I have a bit more mobility and getting up out of a seated position is much easier than yesterday. Yesterday, I literally had to push my upper body up because my low back just would not stay tight and get my body upright.
With regards to exercise, I think I’m going to dial back my lifts in anticipation of recovering from this injury. I will also be making sure I spend at least 10-20 minutes solely for warming up. I think I could have avoided this injury had I sufficiently warmed myself up. Jumping right into plyometrics without any stretching of the low back is just a bad idea.
Week 3 Day 2
Gym time has been really out of sync this past 2 weeks. I’ve planned on moving to a new gym and so I’m probably going to avoid going gung-ho on the lifts until I get settled in. The first I visited was fairly low key. Looks to be office space rented out and turned into a gym. Didn’t look like much until I saw the other half which was a totally different space than the other half. High ceilings, 30 yds of what I would guess was astroturf. Saw 2 squat stands- I’d never squatted using these before, was pretty cool. The gym, however, did not have dipping stations which is a bit irksome, but, right now, any gym I can find that is cheaper than my current $99 a month membership is good news. Going to check out some other ones in the area.
Squat: 5xBar, 5×115, 3×135, 3×155 + 5×185, 3×205, 3×225
Conditioning: Treadmill + 1mile + 3.0 spd
Week 2 Day 4
5/3/1 Deadlift: 5×120, 5×135, 3×155 + 5×210, 3×240, 9×270
Week 2 Day 3
Bench: 3x5xBar, 5×75, 5×95, 3×115 + 3×130, 3×150, 5×170 Rep PR
1 mile 5% incline, 3.0 spd
Week 2 Day 1
Warm-up: 2×115 Deadlift + 2×115 Bent-over Barbell Rows + Foam roll
Warming up the lower back and getting some stretch in my spine.
5/3/1 Press: 3×90, 3×100, 3×115 Rep PR + Overload Half Presses: 2x5x105 + 2x5x95
Tried to do the Tony Garcy method of pressing, but seemed to get stuck at the halfway point a lot of the times. I couldn’t shift my body quick enough to get into the second bow position from the halfway point. The speed at which this needs to be executed needs to be so quick to even get the benefit of performing the press in this way. However, I did manage to get a third rep on the top set compared to my previous 2 rep max at 115 lbs.
Chin-ups: 6/4/3/3.5/3 + Dips: 17/9/6/5/6 + Seated DB Press: 10x30lb, 9x30lb, 8x30lb, 6x30lb
Normally do just boring but big and one assistance, but I was feeling ambitious for the workout. I opted out of the 5×10 and focused on other assistance that I think would be better suited for me instead of just doing more presses for volume. I’ll probably switch up every other week between doing Boring But Big and specific assistance training.
Lying Leg Raises: 15/10/10
Did some core work. I’m planning on starting to do some more dynamic core exercises such as Turkish get-ups and overhead squatting to strengthen the mid-section a bit more.
1 mile 3.0 spd 5% incline