So I strained my back...again

[nkosibaas]

Deadlifting of course. This is the third time in the last 12 months and I did it exactly the same way each time.

I was training with a buddy and I started the workout with a tight lower back - elbow issues have had me focusing on lower body recently. We squatted and I worked up to a heavy double around 455, rolling my back out in between sets.

Then we started pulling just focusing on bar speed and not planning on doing a whole lot but the shit was flying off the ground. I pulled 455 and it moved like 135 and my buddy was getting kinda lit about it so I got a little hype.

Ran up to 495 in a big ass hurry ready to rip that shit off the ground. Didn't settle into the hole properly. Ended up pulling with my hips barely below my shoulders. Still woulda been ok but I pulled it off the floor so hard that the bar whipped back hard just above the level of my knee and I had gotten out in front rushing through the rep like a dickhead and I felt the exact moment that it happened.

Found a new chiropractor that also does soft tissue work and he's awesome but I'm still anticipating at least a few weeks of light percentage training and no fucking fun.

Anyone else have experience working through a back injury? I know how stupid it is to have hurt myself the same way three times - wont happen the same way again.

 

[jJjburton]

DUDE!

three times a charm???

Fool me once fool me twice....you fooled youself three times.

 

[JC456]

Build strength, don't keep repeatedly demonstrating it.

 

[nkosibaas]

DUDE!

three times a charm???

Fool me once fool me twice....you fooled youself three times.

Yea it's getting old, that's for sure. Probably worse than the back pain is feeling like a moron for getting an easily preventable injury again. Grateful to have never been hurt worse than a sprain/strain though.

Build strength, don't keep repeatedly demonstrating it.

I don't disagree. This wasn't about demonstrating strength, I just got excited. Was working with submaximal weights and focusing on bar speed. This one is chalked up to pure sloppy form and rushing my setup.

 

[Rockclimber]

Hey it happened to Franco Columbu's knee with a fridge on his back so don't feel too bad. But yeah, proper form bro.

 

[Ironlord]

You said you did a heavy double with 455, then decided to focus on submaximal weights and speed, yet you also said you hurt yourself trying to rip 495 off the floor...

If 455 was a heavy double, why were you pulling 495 for submaximal speed sets?

Sounds like you got overhyped and just pulled an ego injury lol... That sucks bro. Definitely always roll and stretch the lower back before any pulling sessions...

 

[nkosibaas]

You said you did a heavy double with 455, then decided to focus on submaximal weights and speed, yet you also said you hurt yourself trying to rip 495 off the floor...

If 455 was a heavy double, why were you pulling 495 for submaximal speed sets?

Sounds like you got overhyped and just pulled an ego injury lol... That sucks bro. Definitely always roll and stretch the lower back before any pulling sessions...

Definitely got too hype and there was some ego involved.

My deadlift is my best lift at over 600 and my squat is (proportionally) the worst at just below 500. That's why 455 is a heavy double squat for me but a 495 single pull is submaximal speed work - granted it's at the upper limit of what I can pull for velocity without any form breakdown. I just didn't take my time setting up.

Yea I stretch and roll before every session, maybe I should look for some better lower back stretches - only just recently found a roller that can do anything for my back - 99% of them are too soft.

 

[theprodgicalson]

Reverse hypers, reverse hypers, and some reverse hypers and some more reverse hypers.

Provided your gym has one. If not you can Jerry rig your own.

 

[legendary]

Definition of insanity. Doing the same thing over and over expecting a different result.

 

[nkosibaas]

Reverse hypers, reverse hypers, and some reverse hypers and some more reverse hypers.

Provided your gym has one. If not you can Jerry rig your own.

This is actually helpful, thanks. Reverse hyper as in the one that's plate loaded and you lie on your stomach with the strap around your ankle-ish area? Yea my gym has one of those. Any feelings on GHR?

 

[theprodgicalson]

This is actually helpful, thanks. Reverse hyper as in the one that's plate loaded and you lie on your stomach with the strap around your ankle-ish area? Yea my gym has one of those. Any feelings on GHR?

i personally am not a big fan of the GHR. if done properly its a really good movement. but very few people do them how they are actually supposed to be preformed.

and yes, the reverse hyper is the one you are describing. do 50-60% of your Squat max for sets of 10. if youve never felt back pumps before, be prepared the first couple times you do reverse hypers. they are also very therapeutic for your spine and your spinal fluid.

 

[gr8whitetrukker]

Deadlifting of course. This is the third time in the last 12 months and I did it exactly the same way each time.

I was training with a buddy and I started the workout with a tight lower back - elbow issues have had me focusing on lower body recently. We squatted and I worked up to a heavy double around 455, rolling my back out in between sets.

Then we started pulling just focusing on bar speed and not planning on doing a whole lot but the shit was flying off the ground. I pulled 455 and it moved like 135 and my buddy was getting kinda lit about it so I got a little hype.

Ran up to 495 in a big ass hurry ready to rip that shit off the ground. Didn't settle into the hole properly. Ended up pulling with my hips barely below my shoulders. Still woulda been ok but I pulled it off the floor so hard that the bar whipped back hard just above the level of my knee and I had gotten out in front rushing through the rep like a dickhead and I felt the exact moment that it happened.

Found a new chiropractor that also does soft tissue work and he's awesome but I'm still anticipating at least a few weeks of light percentage training and no fucking fun.

Anyone else have experience working through a back injury? I know how stupid it is to have hurt myself the same way three times - wont happen the same way again.

Keep it up
And soon you will find what its like to not be able to deadlift at all
Or squat
Or bent over row
Or sit down in a chair without constant agonizing pain
Or sleep without pain killers
Or stand without feeling like your going to fold in half
Or play with your kids
Or run
Or pretty much do anything

Lower back injuries arent anything to fuck with

 

[nkosibaas]

i personally am not a big fan of the GHR. if done properly its a really good movement. but very few people do them how they are actually supposed to be preformed.

and yes, the reverse hyper is the one you are describing. do 50-60% of your Squat max for sets of 10. if youve never felt back pumps before, be prepared the first couple times you do reverse hypers. they are also very therapeutic for your spine and your spinal fluid.

Cool I've been meaning to do some work on the reverse hyper - just started at a new strength gym and it's the first time I've had access to one. I'm no stranger to painful back pumps.

Keep it up
And soon you will find what its like to not be able to deadlift at all
Or squat
Or bent over row
Or sit down in a chair without constant agonizing pain
Or sleep without pain killers
Or stand without feeling like your going to fold in half
Or play with your kids
Or run
Or pretty much do anything

Lower back injuries arent anything to fuck with

I hear you bro, it was a really disappointing moment when I felt it happen because it's such a stupid injury. I know better. That's kind of the whole reason I made this post. Knew it would get some flame but I want to hold myself accountable to this one because it was so fucking unnecessary.

 

[JC456]

The question that immediately pops into my mind as a semi decent powerlifting coach, is what was your plan on that day? How did it fit into your medium term and long term plan?

I just don't see any value in a session like that, it seems haphazard. There doesn't appear to be any context.

Getting injured through random shit happens. But getting injured through sheer fuckery is unacceptable and entirety avoidable.

You see where I'm coming from?

 

[nkosibaas]

The question that immediately pops into my mind as a semi decent powerlifting coach, is what was your plan on that day? How did it fit into your medium term and long term plan?

I just don't see any value in a session like that, it seems haphazard. There doesn't appear to be any context.

Getting injured through random shit happens. But getting injured through sheer fuckery is unacceptable and entirety avoidable.

You see where I'm coming from?

No I definitely see where you're coming from, if that's not clear from my frustration I don't know what is.

It was a Monday so it was ME upper, squat focused on this week. That's why the heavy doubles first. Went off program using speed pulls as an accessory instead of doing that on DE lower where it belongs. Sometimes you're in the gym and a movement feels good and you go with it - I have no remorse over that...just should have taken my time instead of ripping the bar off the ground like a 19 year old.