I remember like it was yesterday...I was set to take my squat opener on the Kingpin coming up on a meet. 435 was loaded, my last warmup before I would take the opener. I lowered the weight and felt hot knives ripping through my back as I tried to reverse the weight. I was drug down to the pins before even getting under my opener.
When they blow, they blow man - and yours blew if you were locked up like that. Don’t test it right now, think 9 months down the line. I went to that meet, took a token squat of 226, hit a crappy 3lb bench PR & missed my 3rd, and dropped my second deadlift of 550 when my back popped during it, ending my day.
What a waste of a day, and set back my recovery another 3 weeks.
Maybe do bench only in the next weightclass up instead of cutting?
I can't argue with what you're saying at all...it's completely the right call...I'mma jacka.ss, I know.
I can only say that this is probably the 5th or 6th time I've "thrown" my back out, and the most recovered I have felt barely a week afterwards...being used to dealing with bulging disc pain on a daily basis makes it a lil easier, but I have spent every minute I could have over the past 10 days avoiding anything other than rehab type movements, no weights at all...I mean literally, every hour on the hour, even at work, stretching and focusing on nothing but recovery...
Today was the first day my hard headed a.ss put weight back on the bar, which ended up being singles with what I would consider my final warm up weight...I did compression style tests to make sure it didn't feel irritated over the last couple of days as well.
the plan was to see how squats went today, focus strictly on all the rehab movements I've been doing up until this Saturday...then will Bench, and test deads with 50-60% of the last warm up weight...that will make it 2 weeks post injury reattempting deads...I will most likely make my decision then.
3/19/19
Squat (+wraps)
425 x 1, 425 x 1, 425 x 1
Hypers - 3 x 10
Reverse Hypers - 3 x 10
I spent maybe close to 45 minutes stretching, mashing, warming up, etc...from probably a hundred bodyweight squats, to close to 50 warm up reps beforehand...every rep from start to finish, including Extensions to end it, were done with full concentration and focus on whether or not pain became an issue...nothing really noticeable during squats, minimal pull/tightness during hypers, favoring the left side...right now, back just feels sore as it would have after most sessions, but still icing it for a bit out of paranoia...I have vids of the singles, just haven't posted them yet.