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 4 + Week 4 Day 1
Falling a bit behind on the log. Doing some catch-up.
Friday, 8/10 (Squat Day): 3×200, 3×230, 2×260 Rep Failure + 10/8/6/5 x 145
Up until that Friday, I had missed my previous 2 squat sessions. It definitely took it’s toll as I had an extremely difficult time getting the 260 up with a belt on. The Boring But Big set wasn’t any prettier. Not sure if I should dial the weight back down or not. 1 step back, 2 steps forward? We’ll see how the weight feels this coming Friday.
Monday, 8/13 (Press Day): 5×85, 3×100, 3×110 Rep PR + BBB Bench: 5x10x100 + Chin-ups: 6/4/4 + BBRows: 2x10x70lbs
I wasn’t too excited about doing presses yesterday. I re-injured my right shoulder the past weekend and it wasn’t feeling wonderful. I sucked it up and did the presses anyway. Used a false grip and really engaged my lats. I had read earlier in the day that using the lats as a shelf really helps with the lift and indeed it did. The press definitely feels much better with a false grip compared to a regular grip- significantly less wrist strain which in turn provides a much more stable pressing foundation at the bottom of the lift.
Frighteningly, excruciating pain. That’s how I started my workout. I decided to find a resistance band to do shoulder dislocations. I ended up popping my right shoulder out. Took about an agonizing minute which felt like eternity until my shoulder popped back in. I waited until my shoulder pain subsided a little bit and actually started my workout. Stupid? Maybe. But, I went through my workout as planned anyway.
I’m finally back up to 45 plate squats again. I remember when I stalled on these the first time I ran through SL5x5. The “feeling” of squatting properly was a bit wobbly. Some reps in a few sets felt like I was straining my lower back too much, some felt like I executed perfectly. I need to sort out a mental cue order and run in through my head over and over. After squatting, I followed with 2 sets of 225lb walkouts. This were pretty scary to do. I had a hard time unracking the weight as I couldn’t lift the bar from the hooks. Reracking was even more frightening as I had to do a calf raise to bring the bar over the hooks. Really wished the gym had a power cage. For $99 a month, you’d think they’d have one. Can’t wait until I build my own home gym.
Bench felt pretty good. Kept a mental note to myself: tightening my core, upper back and most importantly squeezing the bar helped make the reps much easier and stabilized the descent and ascent of the bar.
Rows are still really easy. Managed to scraped my left knee on one of the reps when lowering the weight to the floor. The lingering scrape pain was a nuisance.
2 x 10 Leg swings
2 x 30 sec. static Squat stretch
2 x 15 sec. Doorway pec stretch
5 x Bar
3 x 95
2 x 115
5 x 5 x 135
2 x 8 sec. x 225lbs
5 x Bar
3 x 65
5 x 5 x 90
5 x 5 x 90
2 x 15 sec. warrior lunge + twist
2 x 15 sec. butterfly
Leg foam rolls
Thoracic ext foam rolls