A Top 40 Weightlifting Blog

Monday, October 20, 2008

Feeling Better

It's almost a week later and I'm pleased to report that I'm feeling much better. I still have a bit of tightness in my lower back but there is no "Stabbing" pain when I happen to move in the wrong direction. I've been doing some core strengthening exercises which I'm sure are helping tremendously.
I've learned several things from this injury.
  1. Don't forget to work the core. The big three lifts are way more exciting but you can't lift big without a strong core.
  2. Don't compromise technique for numbers. Even if you have to drop down to the bar. If the correct technique is not there don't lift the weight.
  3. I am personally moving from conventional deadlifts to sumo deadlifts. I find I achieve better body position when lifting sumo. I also lift sumo in competition in gear so I should be training that way. I'll lift conventional once and a while for shits-and-giggles.
  4. wear a belt when lifting over 50-60% 1RM.

Now I'm a little older and a little wiser.


Tuesday, October 14, 2008

Herniated Disk

Turns out I herniated the disk between my 4th and 5th vertebrae. I seen the doc today, got x-rays, and did my first session of physio. Now that I know what the problem is I can focus on healing. The Physiotherapist said no lifting for at least one month. After that I can try some light lifts to see if I can support heavy compressive loads. At least it's not permanent. Now I'm wiser for it.


Sunday, October 12, 2008

Still Out Of Commision

It's several days later and my back is feeling not much better. Tomorrow is a holiday so Tuesday I'll go back into the hospital and see what else need to be done. I hope nothing permanent.
I'm learning from this experience. In the future I'll be concentrating on Sumo Deadlifting only. I'm finding I tend to cheat, raising my butt, when pulling conventional. Pulling Sumo puts me in a much better position. Less chance of injuring my back again. As I like to lift Sumo in gear it only macks sense to pull Sumo raw.


Wednesday, October 08, 2008

Strained Back

I went to see the Dr. today and it's confirmed that I did nothing more than strain my lower back. I thought that I may have herniated a disk but a qualified opinion says otherwise. I'm to take it easy for a few days and take some anti-inflammatory then I should be ready for battle again. I'm quite pleased with the diagnosis and I'll be eager to lift soon.


Tuesday, October 07, 2008

Not Again

This morning I woke up and I could barely move. My lower back and left hip were really aggravated. This afternoon my wife went out and got me some drugs so I should be feeling better soon. So, no swimming today. This isn't anything new to me. I've had lots of lower back problems usually when I've had a longer lay off and I come back to the gym with a little too much enthusiasm. You'd thing getting older would make me wiser. Go figure.


Monday, October 06, 2008

Monday October 6 Training

As per my word I went swimming today. No fat guy in a speedo jokes OK! It felt pretty good and I'll go again tomorrow. I went a bit early so I decided to hit some weights as well.

Swimming - various 950m (38 lengths)

Various Back Exercises
Deadlifts - 4 sets/315lbs/4 reps.

After the deadlifts my lower back was trashed. I did something to it last week when I was squatting (no belt) and today I really aggravated it. I'm sure it's not something permanent because my lower back has bothered me before. Just being careful I'll take it very easy on squats and deadlifts.


Friday, October 03, 2008

October Already

I can't believe it's October already. This week was pretty good. Here's what happened.

I already posted.

0500hrs Jogged for about 10 minutes then walk/jog for another 10 minutes.

Squats - 135lbs/16 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.
Narrow Grip Bench Press - 135lbs/20 reps, 225lbs/10 reps, 225lbs/10 reps.
Flat Bench Flys - 45lbs/6 reps, 65lbs/6 reps, 80lbs/6 reps.
Various Biceps and Triceps work.

It felt very good getting under a bar. I looked back at some pre competition work I did last year and although I've taken some time off I do believe I'm stronger. I don't remember squatting 315lbs so easily. Two reps is quite comfortable, even without a belt. Next week I plan on hitting the pool for some much needed swimming.