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Jimothy's Back (and worse than ever)

Jimbabwe said:
Might give it a shot. Coach wants these done with a more posterior focus anyway, so I had my foot way up on the platform and kept vertical shins.

The nerve damage is at my L5 and S1 nerve roots. For some reason, unilateral leg exercises seem to impinge that more and cause these problems. Assume it has something to do with the hip position, but frankly don't have the anatomy chops to know for sure.
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Not that I do, but ever since I tore my left adductor some I lack hip internal rotation there even worse. It is impossible to squat to depth really without a significant knee angle outwards, probably 45*. On a concrete smooth floor, as I squat to depth my shoes will literally rotate outwards until the body is suitably aligned for the lack of mobility.

So you probably do lack some hip ROM, and when your body makes it up via the low back you impinge that nerve. I don’t have the specific answers, but improving hip function if able is very possibly the answer to that issue.
 
Jimbabwe said:
The nerve damage is at my L5 and S1 nerve roots. For some reason, unilateral leg exercises seem to impinge that more and cause these problems. Assume it has something to do with the hip position, but frankly don't have the anatomy chops to know for sure.
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L5 is wher all my serious damage is, posterior work is a non negotiable for me, if I am not deadlifting or at least hitting RDLs I will develop back pain, if I have back pain, those RDLs always put me back together.
 
Dustin07 said:
L5 is wher all my serious damage is, posterior work is a non negotiable for me, if I am not deadlifting or at least hitting RDLs I will develop back pain, if I have back pain, those RDLs always put me back together.
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100%. A big part of my rehabbing back was working back up to heavy RDLs and 45 Degree hypers. The spine will never be as stable as it once was, but I can build every fucking muscle around it until it is close to the same.

Coach switched that exercise to a leg press, so that should resolve the issue for now. Going to work on hip mobility per @Hyde rec and see if that makes a difference in the long run, because I'd love to be able to actually smash unilateral leg work again.
 
Sounds like you have a good plan and are executing well. Very curious to see how things go over the next few months. I assume you are lean bulking your way up as high as you can get without adding much fat.
 
I have found the progressive rom reps/sets on leg press have helped loosen things up a lot for me when really tight and lead to a better squat session. when I do my RDL's for rehab, or when I was seriously injured, it was super light weight sets of 95lbs x 20 slow and excruatingly squeezing the glutes. I'd be sweating on 95lb sets but would feel like a million bucks the next day.
 
Dustin07 said:
I have found the progressive rom reps/sets on leg press have helped loosen things up a lot for me when really tight and lead to a better squat session. when I do my RDL's for rehab, or when I was seriously injured, it was super light weight sets of 95lbs x 20 slow and excruatingly squeezing the glutes. I'd be sweating on 95lb sets but would feel like a million bucks the next day.
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Yeah, I can get myself a nice burn with them when focusing hard on the glutes.
 
MrKleen73 said:
Sounds like you have a good plan and are executing well. Very curious to see how things go over the next few months. I assume you are lean bulking your way up as high as you can get without adding much fat.
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That's the plan. If I want to ever really be competitive at Classic Physique, I probably need to walk around between 220-230 off-season weight, but don't imagine that will happen any time soon no matter what I take lol.

Think my weight cap is 202 stage weight for my height, so I'm a long way from there with my current body comp weighing only 195 or so.
 
Sticking with the TRT and low dose GH for now since that has been treating me well enough, but depending on when we target for the show, I may start dabbling end of this year/early next.
 
Maybe I am off here, but I would think you would do one more growth focused cycle, then a break and then the prep cycle, or are you thinking more of a just do the show, run through a prep and get lean enough just to get the experience then push for more size? I guess that is what you will find out in 2-3 months eh?
 
MrKleen73 said:
Maybe I am off here, but I would think you would do one more growth focused cycle, then a break and then the prep cycle, or are you thinking more of a just do the show, run through a prep and get lean enough just to get the experience then push for more size? I guess that is what you will find out in 2-3 months eh?
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Yeah, think it's a wait and see for now. The way I had envisioned it would be a growth phase to kick off the year, a health phase to get my blood work looking right and just maintain what I can, and then go into prep for the target being a late Q3/early Q4 first show, but I'm kind of going to just follow coaches lead on timing since I don't have any experience with this type of competition.
 
Jimbabwe said:
I probably need to walk around between 220-230 off-season weight, but don't imagine that will happen any time soon no matter what I take lol.
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I'm not sure I'd even want to anymore tbh. I'm still hanging in the 190s but since bringing back more shoulder and OHP work my shirts are fitting worse than than at 207. its not the belly, but they're coming up like crop tops and I'm not really interested in a whole new closet of clothes lol
 
Dustin07 said:
I'm not sure I'd even want to anymore tbh. I'm still hanging in the 190s but since bringing back more shoulder and OHP work my shirts are fitting worse than than at 207. its not the belly, but they're coming up like crop tops and I'm not really interested in a whole new closet of clothes lol
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Sounds like it is too late already, so just buy the next set of shirts too big, and that will make you want to grow into them. Problem solved! ;)
 
MrKleen73 said:
Sounds like it is too late already, so just buy the next set of shirts too big, and that will make you want to grow into them. Problem solved! ;)
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man its crazy, the past 3 years I bulk to 207, cut to about 183, I wear size large shirts non stop. they get tight in the lats towards the bulk, but never to where they come above the waist and start showing skin lol. This time sitting in the 190s (although that has been inching up. 193-195 has turned into 194-197) and I'm more comfortable in XLs and my favorite gym shirts are starting to ride up 😂 😂

I still have the weight belt on hole #2, which is my avg. but during my bulks/strength cycles I'd usually be on hole #1 with my shirts fitting fine. so waist is not as big, but shirts definitely shrinking. 😂
 
Jimbabwe said:
I want to come back down to Texas next year looking like a completely different person from getting so fucking stacked.
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I have no doubt if that is what you set your mind to, that is what will happen!
 
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