Hey all,
So,if you've followed my past log then you know that i was training to compete in another powerlifting meet after a long hiatus due to injury after injury. However, today's training session re-aggravated my R SIJ and mid thoracic enough to where if i twist my torso it takes my breath away. Truthfully whats really frustrating is today at work, all i could think was, "I shouldn't train this afternoon" - because my mid thoracic irritation has been here since last Friday. So, had i listened to my conscious i may not have ended up in this predicament.
However, for log purposes here's what my MRI showed when i had the imaging done in 2016
Minor Disc bulge L2-L3
Disc bulge at L4-L5 with disc abutted against nerve root
Schmorl nodes at L1-L3
Degenerative discs
Umbilical hernia
I've been able to manage any pain/discomfort for the most part with specific core work, oblique sling warm ups and unilateral pre hab movements but I recently started a new volume meso that I believe I started with my % too high, after coming off a long macro filled with low, low volume and high intensity with peaking *twice*. So, moving forward I'm following Paul Carters "Prime 4". Its a very basic program with moderate volume split between four days of lifting (lower, upper, lower, upper)
Monday- lower 1
-Tempo Squat *reenforce movement pattern
-BB Hip Thrust
*3-4 sets of ab wheel and pallof presses
Wednesday - upper 1
-Bench
-Chin-ups
*3-4 sets of 10-12 biceps & triceps
Friday - lower 2
-Front squat
-Deadlift (block pull)
*3-4 sets of stir the pots
Saturday- upper 2
-Incline Bench
-CG Row
*3 sets lying external db flys
——————————————————-
Week 1
3 sets of 4 + 1 plus set w/ 2 RIR
Week 2
3 sets of 4 + 1 plus set w/1 RIR
Week 3
3 sets of 4 and a plus set
Week 4
3 sets of 4 and beat last weeks plus set
Week 5
3 sets of 4 and beat last weeks plus set
Week 6
DELOAD
——————————————————-
Every training session will start with the same pre hab movements which ill go ahead and list; i stole them from Dr. Stuart McGill.
10min power walk with arms swinging
Pubic adjustment
Side plank
Bear crawl
Dead bug
Ill be starting this with around 68-72% of my E1RM (so baby weight)
Squat 345 - using 70% (240lb)
bench 260 - using 72% (190lb)
dead 400 -- im using 68% here for injury sake (270lb)
Paul doesn't mention the progressions so Im assuming this program is to build your rep work/work capacity, so the weight stays the same and the reps sky rocket on the plus sets over the course of five weeks.
Example:
W1 squat 240x3x4 +7
W2 squat 240x3x4 +8
W3 squat 240x3x4 +10
W4 squat 240x3x4 +12
W5 squat 240x3x4 +15
W6 deload and start with a higher % next block and rotate lifts
I'll be taking the rest of the week off to get my bearings back, hopefully recover semi fully and "deload".
Stats:,
5'6"
153lb
30 years old
What I'm chasing is my Total from my meet in Feb of 2015, 1107lb @143.8lb
Squat - 352
Bench - 264
Deadlift - 491
^This is discouraging reading it lol I remember when everything spiraled down hill after this meet! Broke my hand so i couldn't Squat (only front squat) couldn't bench or dead either. Then the cast came off, had a successful eight week block, then blew my back out on pin squats. Waited forever to get the MRI/imaging because i thought it was muscle strains (QL, erectors, glutes ...) and it would "go away". And since then I've had minor tweaks and re-injuries. It's time i slow it down if i want to actually step on a platform again.
TL;DR
Injured back, rehabed, trained pain free for a while, re-aggravated lumbar, starting over.
Thanks to all who sub
Be Easy
God bless!
So,if you've followed my past log then you know that i was training to compete in another powerlifting meet after a long hiatus due to injury after injury. However, today's training session re-aggravated my R SIJ and mid thoracic enough to where if i twist my torso it takes my breath away. Truthfully whats really frustrating is today at work, all i could think was, "I shouldn't train this afternoon" - because my mid thoracic irritation has been here since last Friday. So, had i listened to my conscious i may not have ended up in this predicament.
However, for log purposes here's what my MRI showed when i had the imaging done in 2016
Minor Disc bulge L2-L3
Disc bulge at L4-L5 with disc abutted against nerve root
Schmorl nodes at L1-L3
Degenerative discs
Umbilical hernia
I've been able to manage any pain/discomfort for the most part with specific core work, oblique sling warm ups and unilateral pre hab movements but I recently started a new volume meso that I believe I started with my % too high, after coming off a long macro filled with low, low volume and high intensity with peaking *twice*. So, moving forward I'm following Paul Carters "Prime 4". Its a very basic program with moderate volume split between four days of lifting (lower, upper, lower, upper)
Monday- lower 1
-Tempo Squat *reenforce movement pattern
-BB Hip Thrust
*3-4 sets of ab wheel and pallof presses
Wednesday - upper 1
-Bench
-Chin-ups
*3-4 sets of 10-12 biceps & triceps
Friday - lower 2
-Front squat
-Deadlift (block pull)
*3-4 sets of stir the pots
Saturday- upper 2
-Incline Bench
-CG Row
*3 sets lying external db flys
——————————————————-
Week 1
3 sets of 4 + 1 plus set w/ 2 RIR
Week 2
3 sets of 4 + 1 plus set w/1 RIR
Week 3
3 sets of 4 and a plus set
Week 4
3 sets of 4 and beat last weeks plus set
Week 5
3 sets of 4 and beat last weeks plus set
Week 6
DELOAD
——————————————————-
Every training session will start with the same pre hab movements which ill go ahead and list; i stole them from Dr. Stuart McGill.
10min power walk with arms swinging
Pubic adjustment
Side plank
Bear crawl
Dead bug
Ill be starting this with around 68-72% of my E1RM (so baby weight)
Squat 345 - using 70% (240lb)
bench 260 - using 72% (190lb)
dead 400 -- im using 68% here for injury sake (270lb)
Paul doesn't mention the progressions so Im assuming this program is to build your rep work/work capacity, so the weight stays the same and the reps sky rocket on the plus sets over the course of five weeks.
Example:
W1 squat 240x3x4 +7
W2 squat 240x3x4 +8
W3 squat 240x3x4 +10
W4 squat 240x3x4 +12
W5 squat 240x3x4 +15
W6 deload and start with a higher % next block and rotate lifts
I'll be taking the rest of the week off to get my bearings back, hopefully recover semi fully and "deload".
Stats:,
5'6"
153lb
30 years old
What I'm chasing is my Total from my meet in Feb of 2015, 1107lb @143.8lb
Squat - 352
Bench - 264
Deadlift - 491
^This is discouraging reading it lol I remember when everything spiraled down hill after this meet! Broke my hand so i couldn't Squat (only front squat) couldn't bench or dead either. Then the cast came off, had a successful eight week block, then blew my back out on pin squats. Waited forever to get the MRI/imaging because i thought it was muscle strains (QL, erectors, glutes ...) and it would "go away". And since then I've had minor tweaks and re-injuries. It's time i slow it down if i want to actually step on a platform again.
TL;DR
Injured back, rehabed, trained pain free for a while, re-aggravated lumbar, starting over.
Thanks to all who sub
Be Easy
God bless!