Fark, I had this many years ago, when I was skinny as fuck and didn’t lift, too hard to get up, getting in and out of a car was another story (had an MR2 at the time too😉), doc gave me some valium which made a world of difference
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Normally I try to shy away from negative comments, but I can’t help myself here. Take a look back over your log for the past 4-6 weeks. You’re not cursed. You’ve been making bad decisions. It’s the truth, brother.
Heal up and start fresh. Try to adopt the mindset of guys like @IronOne and @TriednTrue. Train for health and longevity first and foremost, PR’s second.
I wish I could include myself in that group, but I’m still working on it. I’m not quite there yet. The brain/ego is a powerful foe.
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Stop doing seated GMs and round back SSB squats, which are training you to overuse your mid-back.
Get on those Glute/Hams and other glute and hamstring work to get your backside doing more of the lifting.
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To clarify, a ‘minor’ back tweak can set you back months, and upwards of a year if you dont get smart about what you’re doing. Sure, it starts as a tweak, but then you start compensating, then you tweak something else, and before you know it you’re crooked all over basically walking sideways semi-permenantly. Ask @FlatsFarmer. I got so damn crooked first part of 2018 from injuries I thought I’d never get right. They compound if you let them. And I’m not just talking about a visual crooked that you get with a back strain. I’m talking about criss/cross jacked up shit where the wrong things have become chronically tight and weak (not acutely) because of injuries. When you get to this point, you will be digging yourself out of the hole for 1-2 years.
Dont accept any injury as minor. Not trying to instill fear, but you should not be getting chronically injured if you’re doing it right.
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Great advice from all thanks!
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A little tough love this morning, big dog!
I think it would benefit you to set a long term goal (or goals) this year. You’ve been planning for that October meet, so why not plan your training to peak in October? No more max attempts, challenges, PR sets, etc. Plan out a smart progression. It could be with 5/3/1, SGSS, whatever you want to try, but plan it out.
One of the best things I did when coming back from my hip surgery was force myself to hold back. I planned out the entire 12 weeks of SGSS. I didn’t even plan to hit my PR’s in week 12. I took it slow and you saw the results.
I think you’re in a place where you need to do something like that. The training is still challenging; you just don’t hit max weights. Trust me, 5x8 on squats and deads in the same session will whoop you.
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Get that back healthy soon man!! Shit happens but gotta learn from it
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Honestly this last few months and the lack of progress since Aug 2018 has me thinking that I’ll never be strong enough to hit the numbers I want to hit before the clock runs out. I’m not built to powerlift really. So I need to drop weight and be as explosive and athletic (healthy) utilizing movement and functional strength as much as I can. Powerlifting is a one way ticket to the pain train. And I’m getting too old to recover from rookie mistakes I should have made in my 20s and 30s.
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Not if you do it right!
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I think power lifting makes it easy to be one dimensional and being one dimensional can leave you open to injuries.
I think you’ve updated your personal goals after last year’s success so I may have lost track of them, but I think you can still reach them. Weren’t you shooting for 3/4/5 plates like the rest of us? You’ve hit two of them and if you can stay healthy and pursue benching methodically then you’ll get that one.
I’ve said it before but I think maintenance might just be progress when we’re battling time. If I can do the same stuff that I’m doing now in five years then I’m probably winning. Look around at your peers and see how they deteriorate. Once we reach our physiological peak (early to mid 20’s) then it’s just downhill from there. We train and challenge ourselves to stay fit and young but the reality is that our body will start to fall apart if we don’t force it to do otherwise.
By default, maintaining strength and physique is progress.
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I agree.
You’ve built some quality muscle hog. Let’s see what you look like at 220lbs.
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This is about where I’m at honestly. I’m almost to the point where I’m satisfied with just being able to move freely without pain. It’s hard for me to do things in moderation. I’m all in or I’m out.
When I was running, 30-40 miles a week within 6-8 months and blew out an achelies.
I have a plan to swim some this summer and will use the weights to just stay active.
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Be a bodybuilder!!!
Big muscles still transfer to big strength. It’s just a different path to get there.
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3/4 of the year bodybuild, 1/4 of the year chase strength smartly.
You can do it all smartly. Be honest with yourself on your RPE. Keeping it below 8 will do you real good for a bit in your road to recovery.
You’ll get back hog. We all experience this crap.
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Damn Hog I’ve been away for 2 days and you’ve messed that back up again.
Lot’s of great advices have been given Brother, I hope you’ll find a way to progress to your goals.
I can vouch for SGSS, it’s a good program, keep the weights at the conservative side.
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04-27-19. Squat rehab
Squat
Bar x10
Bar x 10
Bar x 10
Body weigh walking lunges
X10
Walked 10 min
Leg extensions
60x20
60x20
60x20
Standing calf raises body weight standing on a board
X20
X20
X20
DB RDL
Single 15 x10
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Do you know what’s a normal ratio of squat to bench? Mine have always been even strangely enough.
When I was in high school could bench about 150 and squat about 150
College 225/225
Current 315 and about 350
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I found this article and the chart at the bottom:
Which I would say seems reasonable (I haven’t combed through the entire article, just the little chart and looked at squat/bench).
You have a heck of a bench press!
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Sorry to hear the back is still bugging you hog. You’ve made an incredible amount of progress since I first joined the forum. It’s really inspiring to see your work ethic and I can definitely relate when you say you’re either all in or all out. Moderation is no fun, but maybe sometimes it’s the smart thing to do.
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So it’s showing a squat to be approximately 20% more than a press. I would have thought a little more. Guess their percentages differ from decent to good t great. Thanks @littlesleeper
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