Dear God, please make my back pain go away so I can have my posterior chain exercises back. PLEASE. I’m begging you God. I just want to do things that will make me run fast. Forgive me for being a cocky son of a bitch and thinking I was the strongest mother fucker ever. I’ve learned my lesson. I’m weak. I?m so weak. I had it so good. I didn’t even know it. Please forgive me. Please give me my posterior chain exercises back. Amen.
I can’t cope with the reality of not being able to deadlift so I’m coming up with unrealistic scenarios of what caused my injury.
Radical groups of the south get mad when you deadlift heavy and don’t have blonde hair. They only tolerate normal people deadlifting up to a certain point. If you deadlift heavy they’ll come force your lumbar spine into excessive extension. Then you’ll wake up in the morning unable to bend over and tie your shoes.
I have now confirmed that I can do neither the back squat nor the deadlift. They both cause my low back pain to flare up.
I’m trying to figure out a way around the low back pain and still being able to train the posterior chain.
As far as I know I can get away with kettlebell swings with a 65lb kb. I don’t know what would happen if I went heavier like 80lbs or 104. I would hope I could get away with heavy kb swings since I can’t deadlift.
I’m going to let my back cool down and I guess I’ll have to go back to doing KB swings 5 days a week since that’s all I can get away with.
I’m wondering what mike boyle does to work the posterior chain. He said he doesn’t do back squats and he’s all about the single leg stuff. I don’t know whether or not he barbell deadlifts. I’d be interested in finding out what he does to hit the posterior chain. He trains a lot of athletes so he can’t always train quad dominant.
I remember reading one of the guys that wrote a workout in the RKC book of strength and conditioning say that kettlbell swings heal you. I’m going to find out if they do tonight or if that guy was just brainwashed and crazy.
I suppose I have to admit that I’m done with improving my broad jump since I can’t back squat and deadlift. Front squats and hex bar deadlifts don’t do jack shit for improving the broad jump.
I blew out a disk doing at l5-s1 doing front squats. It’s worse than the first time at that location. Tnation is the worst thing that’s ever happened to me. I hate you all for being in my life. This site and it’s members are bad ju ju. If I had slave genes this wouldn’t have happened. I’m just running down the list of shit that makes you strong and checking of items that I can’t do anymore. I’m going to shrivel up because I can’t do heavy bilateral lower body training anymore. My legs are going to look like sticks and my upper body a fucking potato. When I can actually bend over and put pants on again I’ll switch to single leg training-even though I think it’s the biggest pain in the ass ever. Do that for 6 months to a year and some overuse injury will come up that will keep me from doing single leg training.
I wish I had the genes slaves had. Then I’d be able to squat 600lbs everyday for the rest of my life without any problem.
I did 2 reps at 300lbs on the front squat. I stood there for a second after the 2nd rep trying to decide whether I should bare with the pain and try to do another rep or rack the weight. I waited for a second and the pain got worse. My guess is the pressure of the weight being on my shoulders that extra second or two caused the disk to protrude that much more. I racked the weight and put my inversion boots on right away. I inverted. After about 2 minutes of inversion my back popped. I felt something move right where the pain was the worst. I stayed inverted for another 8 minutes and then got down.
Getting down and taking the boots off was no easy thing. By that time I was already unable to bend over at the waist and in a lot of pain.
I went over to the grocery store and bought a 12 pack then went home and took some prescription strength NSAIDs I had left over from a shoulder injury.
I’ve been in terrible pain since Saturday at 11am.
So far the only thing that really seems to have eased the pain is ice.
Dr. X said I wouldn’t lift more than 2 years. He must be the cause of all of these injuries. It’s his fault. He must have friends in the area sabotaging me.
I don’t care if I have to do the most foo foo movements in the book and they have no specificity to running fast or broad jumping a long way. I assume that means I will have to, but I’m not going to stop working out.
I don’t know if the NSAIDs I’ve been taking are working or if it’s the ice. The pain isn’t as bad. I can bend at the waist farther than I could yesterday.
I felt well enough that I went to the gym.
The only safe bet was machines.
1 set of pull ups to failure
5repsx70lbs, 5x110, 5x150, 5x170, 5x200, 5x190, 5x190 single leg on leg press machine with pulleys and shit
7x assisted dips @ 30lbs assistance
I’ll find out if my back can handle that kind of activity or if I have to wait before doing lower body training of any kind.
Even the squat machine I used turned out to be too much for my back.
I guess I’m going to have to wait until the 19th to try any lower body training.
For the next two weeks it’s assisted pullups and dips only.
call me wrong and an idiot, but I have what I suspect is the culprit to my back pain.
When I did max strength I followed the warm up program to a T. When I finished it I stopped warming up because I thought it had no effect. About 4 weeks later I had my first experience with debilitating low back pain.
The first time I injured my back the pain was on the right side and it felt like a disk issue. What do I have on my right side that is bigger than my left side? A hip flexor.
Over the last few weeks I was agressively stretching my right hip flexor without do anything to the left. You’re probably saying “why the hell wouldn’t you do both”. In all honesty I thought it would help me balance out my asymmetries. In reality the smart thing to do would probably be stretch the right at a 2-1 ratio to the left rather than totally neglecting the left.
The funny thing is that after all the stretching on the right hip flexor my back problem seemed to migrate to the left side of S5-L1.
Now it might just be a fluke thing or it could be the source of my problem.
Tight hip flexors cause anterior pelvic tilt. Anterior pelvic tilt puts pressure on the front of the disks and then if there is a herniation the nucleus pulposus squirts out the posterolateral or posterior.
Now I’m probably just a moron and when the inflammation dies down and I get back to lifting again I’ll stretch both my hip flexors aggressively and figure out something to work the glutes and hammies. Then after all that the back pain will come back because God hates me.
But you never know. It might make a difference and I might never have a problem with my low back ever again. That’s a long shot and I doubt it will happen. All I can do is hope.
It’s about 29.5 inches from the top of my head to the illium. It’s about 43.5 inches from the illium to the floor. My femurs are about 17.5 inches long. My tibias are about 17.5 inches long.
I want to know if my bone structure is good enough to run a 4.6 electronically timed 40 yard dash.
I had a lot more than a problem with my spinal erectors being imbalanced. My anterior chain and posterior chain both had issues.
I think my problem should be “contra lateral asymmetry of the anterior and posterior chain”.
I wakeboarded for years. I did so in an imbalanced manner. I rode regular and never rode switch. Then after developing a bunch of muscle imbalances wakeboarding I went and lifted weights through high school and played sports making the imbalances worse.
I’ve seen chiropractors, physical therapists and doctors. NONE OF THEM WOULD HELP ME CORRECT THIS. The sad thing is that if I was a personal trainer I doubt I could help people correct their asymmetries and muscle imbalances because it blurs the line between personal training and physical therapy. It’s a stupid system.
All that aside I believe I’ve found the solution to muscle imbalances around the hips. I thought inversion was the silver bullet to correcting my imbalances, but after a few month of inverting a few minutes every day things stopped improving. Inversion helps, but it requires corrective exercises and stretching also.
There’s a rather busy diagram from the top view of my muscle imbalances and the relation between my shoulders and hips before I started doing the corrective exercises.
Here’s my problem:
- left glute larger than right glute
- right hip flexors larger than left
- left spinal erector larger than right
- right rectus abdominis larger then left
- right oblique larger than left
- right hip farther forward than left
- left shoulder farther forward than right.
So here’s what I think the solution is to my muscle imbalances:
- wakeboard in the direction that activates the smaller spinal erector and not the larger one
- stand on a total gym like I am in the pic of me standing on a total gym for sets of 30 seconds
- use inversion to get the hips level
- stretch the larger hip flexor for sets of 2-4 minutes throughout the day
- stretch the larger hamstring for sets of 2-4 minutes throughout the day
- stretch the larger spinal erector for sets of 2-4 minutes throughout the day with knees to chest with the legs twisted to the side of the larger spinal erector
I saw Nick Tumanello say in men’s health that twisting the torso and hips in opposite directions is a bad idea, but if twisting in one direction more than the other is what fucked you up in the first place then twisting the opposite direction is my only option.
I saw an almost immediate improvement in glute function and posture once I started doing these corrective exercises my lower back pain also improved. The trick is I have to do them every day or everything regresses.
I just want to say the physical therapist I saw after my back started hurting can go to fucking hell for dismissing my spinal erector imbalance saying “It’s normal”.
I’ve decided to stop doing lower and upper body movements and focus solely on improving my imbalances over the next three weeks.
Then, depending on the results I’ll see about getting back to normal training.
Lately I’ve switched to a more back friendly workout. I’ve lost a lot of lower body strength so I don’t think taking 3 weeks off from my normal workouts is going to make things too much worse.
uh, I’m a chode. I suck at everything. I can’t lift heavy things. I haven’t banged a dime piece since I was in high school five years ago.
My friend uses steroids. He bangs dime pieces all day long. He has an online fan club comprised of hot girls. Girls all say he has a big wiener. I’ve come to the conclusion that if I do steroids I will bang dime pieces all day long, develop an online fan club comprised of hot girls, bang dime pieces all day long and girls will all say I have a big dick. Then my life will be grand even with my tiny testes that will never produce testosterone on their own again.
Why does everyone act like knowing how to use muscle tension is some great feat? It seems pretty simple to me. This is just what I can remember about tension off the top of my head. To increase tension you can: lift a little weight really fast and lower it really slow, lift a lot of weight as fast as possible and lower the weight as slow as possible or you can do something like isometrics. It’s not rocket science so stop acting so god damn smart.
If you want to learn about tension read the black book of training secrets by thib. Then some asshat on tnation will just hold something else over your head and act like they’re a genius because they know about it and you don’t.
I’m a crappy lifter. I get hurt too often. I guess since I’m a crappy lifter and don’t have a 600lb deadlift or a 315lb hang clean I’m not allowed to voice my opinion on T-Nation.
I ask Jesus that died on the cross to bless me with my workouts, give me big strong powerful balanced muscles and keep me pain and injury free.
I broke the rules of training. I tried to come up with my own programs thinking I knew what was going on with training and it hurt me. If I could go back and restart my training from scratch I would do 531 and progress slowly over a long period of time. I can’t do that. If I could go back and restart my training from the point right after I finished max strength I’d do 531 instead of trying to put my own program together on my own.
I’d say it’s extension based back pain. I did the extension clearing test from the FMS and it fucked me up. I probably shouldn’t be lifting at all. I don’t like the FMS because it says I can’t lift weights.
Due to my carelessness I’d say I’ve developed spondylosis on the right side at L5-S1. It sucks man. I’ll never be strong ever again. It’s nothing but pussy ass weak ass cardio for the rest of my pathetic life from here on out. No more being strong.