Really amazed with flats too with his knowledge in PT stuff lol
I’m doing the 90/90 with the whole lower leg resting on a chair, relaxing everything that is great. I’ll try out the one Flat’s mentioning.
Backs doing good today. Gonna do some tests now. Look at me I’m the doctor now
Don’t mind this section just writing notes for myself:
Lumbar Facet Joint Syndrome
Iliolumbar Ligament Sprain
Not gonna be able to test for instability by me self
1 Like
Thanks bros! I was just a sore gym rat, now I have a bunch of pics saved, and every time I learn something new (or get hurt again) I gotta find more.
Calves on a chair is cool for 90/90. But with feet against wall you can “spread your feet” or “push out” (without moving your feet, similar to squat/dead) or dig your heels in to get more glutes going.
5 Likes
Yeah I think it actually is two different beasts here, one is solely for relaxing the muscles letting gravity do its thing.
The other you can manipulate a bit more activating different groups of muscles around the hip/glute/hamstring area using that activation to relax other parts of the area.
I just put up the relaxing one, as I like to do it watching the TV upside down, really weird. After a while I’m letting the arms go rotate along the floor giving some nice relies to my shoulder and upper back.
The Ido Portal routine as I said I would only use after being comfortable sitting in the deep squat for several minutes, being totally relaxed. Then you could move to his routine. starting out with only some of it and gradually go through all of it.
But I’m not nearly as good at this rehab stuff as you are Flats. You seem to know your shit from personal experience dealing with injuries. I’ve only had minor tweaks here and there, nothing serious, luckily.
Back trouble is terrible man. I’ve dealt with it for years, and at times have been pretty much disabled for a few weeks at a time. Glad to see that your not taking the “I’ll push through the pain” approach.
Without getting some imaging done and seeing a chiropractor, or PT/ orthopedic doc it’s hard to find the root of the problem.
If you had sciatic pain I’d say it sounds like I’m inflamed piriformis. It still could be but usually that presents with sciatic pain. My guess is that you have a combination of things going on. Very well could have a bulged disk, and sounds like your hips are probably out of alignment if you can’t activate your glutes like usual.
I’d highly reccomend the following:
-
If possible get a lumbar adjustment a few times a week for a while. Just getting some movement down there will be good.
-
Buy an e-stem machine off amazon. That helps loosen things up tremendously.
-
Look up decompression therapy. This IMO will help you the most. It will give your disks time to breath and plump back up. Next best thing would be an inversion table. If you don’t have access to one of those, another easy way to achieve a decompressed State would be to use a dip station with arm rests. Support yourself on your forearms, and hang 70-90 lbs with a dip belt from your hips. 30 seconds of stretch and 15 seconds of no stretch. Go for like 10-15 minutes.
I’m no medical professional but have dealt with very similar pain for years. I know exactly what your talking about with the sneezing thing. You feel one coming on and look for a counter top to grab onto.
Get better man!
2 Likes
It looks like two similar things but two different objectives. The 90/90 with calves supported and staying relaxed is just to relax you back and nothing more, you wouldn’t want to get your glutes going. I got that from Ivan Abadjiev, the Bulgarian Butcher of weightlifting lore. He had them doing that during their breaks between their multiple daily max sessions, you can just imagine how much strain they were putting on their backs.
I’m not too sure about that, I know a guy who had a sore back and a couple guys held him up while another pulled down on his legs and it caused a severe injury, pinching nerves and all types of stuff. He was walking with a cane for a while and had surgery on his back twice, probably never will be back to normal.
An inversion table should not be as much of a risk because you would be on an angle, not hanging unsupported.
I like the inversion table but most hang you from your legs. Having the stretch on the hips specifically is the only reason I mentioned this. The way I set it up at my place it’s pretty non invasive. The weights are on the floor when standing and I can gradually get into position increasing the load showily
I’m gonna do weighted dips anyways but I guess the lower half of my body isn’t exactly relaxed so it’s not the same thing
1 Like
Dat timing though
https://www.instagram.com/p/BxC-KY5nJ7M/?utm_source=ig_share_sheet&igshid=vdi7ghwrmqvo
4 Likes
New goals: back rehab and return to heavy barbell movements and getting jacked upper body as possible in the meantime. Road to BigPig. Changed log name to reflect current goals and gonna keep on getting it.
4 Likes
Gonna be a bigger sexier version of the old pig!
1 Like
I’ve always been a bodybuilder at heart.
3 Likes
Been looking at loaded carries a bit. I’ll try feel it out but it’s probably a movement I can do without aggravating anything.
There’s a lot of possibilities from building mass up top going heavy or building skill/stability like unilateral elevated carries (which I was planning to do as part of back rehab anyways). Probably nothing too crazy like a yoke or anything
1 Like
Stay light and slow build progress it. One day of over training the back and its return to square I e
1 Like
I feel so betrayed. Lol kidding
U know like when someone asks if you wanna look like you can lift big weights but don’t or lift big weights and not look like you can I go the former
6/5/19
Back feeling alright past few days so a good start to the recovery process.
Leaving powerlifting behind a bit. Makes me feel a bit sad but gonna learn to love just lifting again. Might get a little sexier while I’m at it.
Moderate volumes and weights this cycle. Won’t be pushing too hard while I lose a bit of fluff from powerlifting. Gonna still hit lower body how I can to maintain muscle there.
Been a while since I’ve gripped things proper mostly just cheaty hook grip lol. Grips gonna give out sooner or later and be the limiting factor so will just push as far as I can in each session before strapping up like I used to when I started lifting.
Especially on the farmers walks Grip will be an issue soon. Dunno how I should run them tbh. I got weight and distance in the gym but how much and how far? 30kg seems a challenge for my grip but I can move real fast with it pretty much almost as fast as I run no weight.
Weighted Chin Ups 3 Sets @ BW+12.5kg
Bicep Curls 3 Sets @ 12.5kg
DB Shrug 4 Sets @ 25kg
Farmers Walk 3 Sets @ 30kg
Rear Delts 4 Sets @ -18
Split Squats 3 Sets @ 20kg
3 Likes
3 Likes