As someone who has lost years to lower back injuries, I’m suggesting you take some time off. Limit all the loading on your spine.
You CAN rehab bulged/compressed/herniated disks. I was lucky and got hooked up with a really good PT here in Colorado who works with the Broncos and Avalanche. I was also lucky to get a good referral to Matt Poe (google him if you care). With both of their help I have been able to make a pretty strong recovery so far, and this is after 3 very good surgeons told me I would never lift again.
I hope you can get it fixed bro, you are strong enough to do it, you are just going to go nuts taking the time off.
On a side note, it would be great to see the rehab plan Louie laid out for you, hope you post it. Good luck!
Does a cable hip extension do similar things as a reverse hyper?
For whatever reasons, when I use that machine I feel a good feeling stretch in my back at the end of the eccentric and stuff pops back into place in a good way when I squeeze at the end of the concentric.
Also, could you explain the set with these when you get the chance:
BTB Monster Mini Lateral Raisesx5x10, no rest
I’ve been standing on my mini band and doing delt raises that way and having to pull the band apart in addition to raising the resistance up is awsome. I get to work the lateral and rear delt at once.
I have one at my gym and it is awesome. Started using it again for the past two months and all the low back and back issues are starting to go away. I have a strap model[/quote]
That’s what I got too. The roller model is literally just to look pretty. It would be sweet to have the unlateral model or the adjustable table but I don’t have 2600+ plus shipping to spend. [/quote]
you gotta think outside the box. Why spend that money when it just takes a little muscle and a couple mats placed under either the front or back so that you can get a tilt in the direction you want? Thats what I do and it tends to work fairly well. give it a shot with the normal reverse hyper
[quote]Monopoly19 wrote:
As someone who has lost years to lower back injuries, I’m suggesting you take some time off. Limit all the loading on your spine.
You CAN rehab bulged/compressed/herniated disks. I was lucky and got hooked up with a really good PT here in Colorado who works with the Broncos and Avalanche. I was also lucky to get a good referral to Matt Poe (google him if you care). With both of their help I have been able to make a pretty strong recovery so far, and this is after 3 very good surgeons told me I would never lift again.
I hope you can get it fixed bro, you are strong enough to do it, you are just going to go nuts taking the time off.
On a side note, it would be great to see the rehab plan Louie laid out for you, hope you post it. Good luck![/quote]
Yea. I know I need to pump the brakes a little bit. Thanks for the advice and I will post a full rehab plan once the hyper gets here.
[quote]Fletch1986 wrote:
Does a cable hip extension do similar things as a reverse hyper?
For whatever reasons, when I use that machine I feel a good feeling stretch in my back at the end of the eccentric and stuff pops back into place in a good way when I squeeze at the end of the concentric.[/quote]
The same muscles are being worked, kinda. But, you are totally missing out on the traction and the passive increase in disc space between each rep. They use this stuff in PT all the time to increase disc space and get spinal fluid moving around. The big reason I want the hyper is that it can completely reverse bulging disc problems.
[quote]Fletch1986 wrote:
Also, could you explain the set with these when you get the chance:
BTB Monster Mini Lateral Raisesx5x10, no rest
I’ve been standing on my mini band and doing delt raises that way and having to pull the band apart in addition to raising the resistance up is awsome. I get to work the lateral and rear delt at once. [/quote]
BTB= Behind the back
I choke a monster mini to the bottom of the rack and do lateral raises with the band behind me. Just a change in the leverage. I do them in the front like this as well.
I really feel like I get a lot out of isolated delt work. Mostly becauae I have the shoulder strength of an 8 year girl.
Thats exactly what I was thinking too. Or, you can buy little triangle shaped rubber peices for… I don’t know, tumbling or some shit. Those might be perfect for it.
Thats exactly what I was thinking too. Or, you can buy little triangle shaped rubber peices for… I don’t know, tumbling or some shit. Those might be perfect for it.[/quote]
yea those little car stopper triangles work great. I went to a gym in PA that had that setup. Just remember, you let the weight pull your legs through. If you can’t easily look down and see most of the weight when its beneath you, you’re not letting it do its job. have fun in the puzzle box with the snow coming
50lb hamstring curls for 2mins
50lb hip abduction/adduction for 4 minutes
50lb Standing ab work x 2x50
Hit the speed bag and the spring bag for about 15 minutes
PM-
Seated Pin Fat Bar Shoulder Press- Worked up to 235x1
1 arm KB Shoulder Press- 50lbsx5x10
1 arm Lateral Raise- 25lbsx3x15
Seated KB Lateral Raise- Short Leverage- 5x10
Hung in Traction x 5 mins
Monday-1/28/13- ME DL
Rolled
Laxed
Swung
Hamstring Distraction PNF
Regular ole Deadlifts… with a 32mm bar- 45lbsx a million, 135x10, 225x5, 315x5,
405x6x1
495x3
Belt
585x3
675x3
725x2<~~~~ form went to total $hit. Probably could have grinded out a third but I didn’t want to fail.
Tabata 315lb Sumo Deadlifts- 48 total reps. Dang.
Will hit some ab work and maybe push a sled around after I get some work done/when the freezing rain stops outside.
[quote]StormTheBeach wrote:
Wednesday-1/30/13-AM- What am I doing?
250 bodyweight squats in 11:20.[/quote]
I gotta ask:
I’m always interested to follow your conditioning work. Perhaps beause I’m trying to see if I can intuit whether there’s some sort of logical coherence to the activities in question, or whether they’re simply arbitrary ways of getting your heart rate elevated for a certain amount of time.
It seems like it’s some combination of time and setting yourself a particular goal (e.g. 250 bodyweight squats).
So, how are your conditioning activities planned for? I have a hard time believing they’re just arbitrary, as someone at your level presumably has some sort of underlying justification for most things being done.
My school offers “Personal trainers”
They had a girl with a weight problem doing one arm cable curls. Obviously that will help her lose the necessary weight, right?
Also, a guy teaching someone to run ran out of steam before said client did.
Final gripe, I was doing Farmer’s walks and he brought his client to the middle of my path where people do lunges and stuff all the time, instead of using the mats designated for push ups and stretching.
Also, my teacher said “Overhead bench press” again.
Rant over. Hope your back is feeling better! The thought of tabata sumo deads with 315 made me cringe when I read it, then I saw you did 48… Monster.
Is it normal to have an almost debilitating lower back pump after LTT Box Squats? Speed and cardio were loads better than last cycle but my back was lit up until about four or five sets into speed deadlits.
