soteyh's worklog
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qwerty_111
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too strong already.
HerbalTeaSeller
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How do you feel when you unrack the weight? If unracking feels heavy more or less your reps would feel grindy or perhaps failing that attempt.
Got vids of your squats ?
How do you feel when you unrack the weight? If unracking feels heavy more or less your reps would feel grindy or perhaps failing that attempt.
Got vids of your squats ?
Unracking did not feel heavy actually. I was breaking in a new pair of shoes with higher heels than I am used to. I felt abit unbalanced coming out of the hole and forward tilted, after balancing, just didn;t have enough strength to push back up again.
Quite bummed now ...
Unfortunately, I have sustained a back injury, so I will be out of action for the next few weeks. Also means that I have to withdraw from SPA.
The worst thing is that I wasn't even training or doing anything strenuous. I was just sitting around at home, getting ready to go out. Suddenly, I realise that I can't bend over to put on my socks. Then I can't walk with out severe pain above my right butt. Thinking back, there was absolutely no trigger, and I was resting from training for 2 days prior.
After about 2 hours of pain, I decide to go to A&E and get admitted. Diagnosis is some amount of degeneration, L4/L5 bulge with a small annular tear. However, I find that the ortho seemed very cool about it, like it wasn't a big deal. I am wondering if this is just normal degeneration for my age?
Luckily, I was able to walk without significant pain after a day. Bending over is still very painful, and I am starting some physio today.
I wonder whether I can still lift now ...
Unfortunately, I have sustained a back injury, so I will be out of action for the next few weeks. Also means that I have to withdraw from SPA.
The worst thing is that I wasn't even training or doing anything strenuous. I was just sitting around at home, getting ready to go out. Suddenly, I realise that I can't bend over to put on my socks. Then I can't walk with out severe pain above my right butt. Thinking back, there was absolutely no trigger, and I was resting from training for 2 days prior.
After about 2 hours of pain, I decide to go to A&E and get admitted. Diagnosis is some amount of degeneration, L4/L5 bulge with a small annular tear. However, I find that the ortho seemed very cool about it, like it wasn't a big deal. I am wondering if this is just normal degeneration for my age?
Luckily, I was able to walk without significant pain after a day. Bending over is still very painful, and I am starting some physio today.
I wonder whether I can still lift now ...
I do quite a bit of that, so that's why it sucks!
I always warm up with static stretching, rolling, especially before deadlifting. I also do about half hour of rolling, stretching in the evenings before bed. The good thing is that recovery has been quite good so far. The pain has subsided to to a minimal, dull ache that only occurs when I jerk. Am seeing a physio too.
My plan is to totally lay off lifting for 2-3 weeks, and then to start light again - like super light. Hopefully the physio and ortho will approve of this plan, although I doubt so! hahaha
qwerty_111
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muscle tear will take some time to heal. 152.5kg deadlift is just too heavy.
take care of yourself and dont think too much.
take care of yourself and dont think too much.
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I don't think you've read his post carefully. He doesn't have a muscle tear, he has an annular tear/degenerated disc. It may be caused by lifting, but there is no set weight that is "just too heavy". If you train correctly, a 152.5kg deadlift is not "just too heavy". Many people have lifted much more than that without problems.
Sorry to hear this bro. Hope you get well soon. Keep us posted!
HerbalTeaSeller
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usually when you are peaking, i personally wont advice anyone to use new equipment as it might feel abit different. imo is not that you dont have the strength just that you are not use to ur new shoes.
HerbalTeaSeller
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no worries lah, SPA registration fees quite cheap compared to SPO/SPI
can register again next year
now just take care and do more rehab work,
Squats : 60 5x5
Deadlift : 60 5x5
Pull Up 5x5
Bicep curls 12 3x10
First day back to the gym.
Good thing is that the pain and soreness have subsided quickly, and the physiotherapy appears to be working well. Ortho allowed be to start gym gradually too.
My plan is to make the following changes :
- Change to sumo style deadlift, to reduce strain on the erector muscles
- Change to low bar squats, similarly to reduce back (as opposed to high bar)
- Get a belt and wear it
- Strict form and body awareness
- Do some physio/physical therapy once a month at least for maintenance
Hopefully can get back to previous levels by year end, if not better.
Deadlift : 60 5x5
Pull Up 5x5
Bicep curls 12 3x10
First day back to the gym.
Good thing is that the pain and soreness have subsided quickly, and the physiotherapy appears to be working well. Ortho allowed be to start gym gradually too.
My plan is to make the following changes :
- Change to sumo style deadlift, to reduce strain on the erector muscles
- Change to low bar squats, similarly to reduce back (as opposed to high bar)
- Get a belt and wear it
- Strict form and body awareness
- Do some physio/physical therapy once a month at least for maintenance
Hopefully can get back to previous levels by year end, if not better.
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Welcome back. Baby steps dude. What's the official diagnosis? Did the physio did any assessment as well?
TBH, I'm not sure if low bar squats is gonna make things better. If anything, I find that low bar squats is worse since it causes the torso to lean even more than high bar squats, increasing shear forces on the spine. Seeing that you "forward tilted" when you failed your rep, which may have contributed to the injury, I don't see how more forward lean would help. I would advise to go the other way instead, i.e. keep the torso even more upright than the high bar squat, i.e. do front squats.
Also, sumo deadlifts are more taxing on the hip musculature, so if you're to do that, I would advise doing more glute-med activation/strengthening as well, stuff like clamshells and X-band walks. Otherwise, you might risk a strain there as well.
Good luck!
TBH, I'm not sure if low bar squats is gonna make things better. If anything, I find that low bar squats is worse since it causes the torso to lean even more than high bar squats, increasing shear forces on the spine. Seeing that you "forward tilted" when you failed your rep, which may have contributed to the injury, I don't see how more forward lean would help. I would advise to go the other way instead, i.e. keep the torso even more upright than the high bar squat, i.e. do front squats.
Also, sumo deadlifts are more taxing on the hip musculature, so if you're to do that, I would advise doing more glute-med activation/strengthening as well, stuff like clamshells and X-band walks. Otherwise, you might risk a strain there as well.
Good luck!
The MRI basically said that I had some disc degeneration, slight disc bulge and a small annular tear.
Ortho was not worried at all. Said that the tear and bulge could not be directly linked, and they could be incidental to the pain.
Physio was more concerned to treat the pain symptoms and get my mobility back again. The good thing was that the recovery has been quite fast. For the first day, I could not sit, stand or even roll over without severe pain. But by the second day and third day, I could walk with minimal pain. Was back to work on day 4.
By the time I had my second physio appt, almost all the pain had gone, and it was treating muscle soreness and tightness, rather than pain relief.
So I am very thankful for a quick recovery, at least from a pain perspective. Doing the squats and deadlift yesterday was also pain free, and tightness-free, which was a good sign.
Thanks for the tips on squat and deadlift. Well aware on the impact of Sumo on adductors, will have to do lots more mobility work there.
Part of the problem is that the information out there is so varied, and often contradictory. I have read about both views on low bar vs high bar, so it is very confusing.
I suppose I will just "listen to my body" - which is another vague and confusing phrase!
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