Post by nate on Feb 17, 2007 14:59:15 GMT -5
Wow, injuries are not fun at all. So I was recovering from a lumbar strain I had been battling with and aggravating for the last six months and really thought I was out of the woods. As I was about to chase down my raw 1100 total at 165 and steadily rising to 181 for the first time in two years since I have finally conquered my "fear of eating" problem, all Hades breaks loose and I am back on the injured list bigger than ever. I was gaining weight and strength rapidly and steadily and had things by the tail but I think I know where I went wrong: Bench Pressing.
I had taken all low body work out this time and just focussed on light core work and upper body work, I think benching with a tight arch, which i refused to omit from my program as my lumbar healed is what did me in ultimately. I did some incline work with 225 and hit an all time best for reps, felt great in the gym. I came home, everything was cool. I bend down to pick A PIECE OF PAPER off the kitchen floor and POW! Pain shoots through my lumbar like crazy. I said to myself "no way, this is NOT happening, not again, not now" but yes, yes it was.
So now I'm back to barely being able to put on a pair of pants and looking at another rehab plan. I refuse to give up though, I just need to let these set backs make me smarter and ultimately stronger. This is the fourth time I have pushed too hard on rehab and reinjurred myself. It's so hard for me to slow down though especially when I'm making great progress on a lift.
I'm not totally sure what to do but I've done a little researching and already been to a doctor for this and confirmed it was a right side lumbar strain/sprain. This is what I propose to do THIS time.
Weeks 1-4 BODY WEIGHT ONLY
Day I, III and V
One-Leg Squat 3xfailure
Back Extension 3xfailure
Push-Up 3xfailure
Horizontal Pull-Up 3xfailure
Lying Leg Raise 3xfailure
Roman Chair Sit-Up 3xfailure
*stretching
Weeks 5-9
Day I, III and V
5x5 Program
-week 1 = 50% of 1rm
-week 2 = 60% of 1rm
-week 3 = 70% of 1rm
-week 4 = 80% of 1rm
-week 5 = DeLoad 3x3
* stretching
I've decided to take four weeks off out of the gym completely and just try to maintain the best I can with body weight movements. Average recovery time for lumbar strains/sprains ranges from 3-12 weeks complete recovery. Those who use physical therapy techniques average 4 weeks to complete recovery.
Hopefully this will end the frustration and the lumbar injury battle I have been fighting since last August. I'm pretty hard headed and have refused to give up heavy lifting for eight months but obviously that is not going to get me healed. To think of the squat and deadlift progress I could have been making within the last eight months.
Wish me luck guys, if anyone has any tips I'm one big set of ears.
I had taken all low body work out this time and just focussed on light core work and upper body work, I think benching with a tight arch, which i refused to omit from my program as my lumbar healed is what did me in ultimately. I did some incline work with 225 and hit an all time best for reps, felt great in the gym. I came home, everything was cool. I bend down to pick A PIECE OF PAPER off the kitchen floor and POW! Pain shoots through my lumbar like crazy. I said to myself "no way, this is NOT happening, not again, not now" but yes, yes it was.
So now I'm back to barely being able to put on a pair of pants and looking at another rehab plan. I refuse to give up though, I just need to let these set backs make me smarter and ultimately stronger. This is the fourth time I have pushed too hard on rehab and reinjurred myself. It's so hard for me to slow down though especially when I'm making great progress on a lift.
I'm not totally sure what to do but I've done a little researching and already been to a doctor for this and confirmed it was a right side lumbar strain/sprain. This is what I propose to do THIS time.
Weeks 1-4 BODY WEIGHT ONLY
Day I, III and V
One-Leg Squat 3xfailure
Back Extension 3xfailure
Push-Up 3xfailure
Horizontal Pull-Up 3xfailure
Lying Leg Raise 3xfailure
Roman Chair Sit-Up 3xfailure
*stretching
Weeks 5-9
Day I, III and V
5x5 Program
-week 1 = 50% of 1rm
-week 2 = 60% of 1rm
-week 3 = 70% of 1rm
-week 4 = 80% of 1rm
-week 5 = DeLoad 3x3
* stretching
I've decided to take four weeks off out of the gym completely and just try to maintain the best I can with body weight movements. Average recovery time for lumbar strains/sprains ranges from 3-12 weeks complete recovery. Those who use physical therapy techniques average 4 weeks to complete recovery.
Hopefully this will end the frustration and the lumbar injury battle I have been fighting since last August. I'm pretty hard headed and have refused to give up heavy lifting for eight months but obviously that is not going to get me healed. To think of the squat and deadlift progress I could have been making within the last eight months.
Wish me luck guys, if anyone has any tips I'm one big set of ears.