The jumping lunges you switch legs midair. So for lunges and jumping lunges it’s 10 per leg. That’s your only relief.
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Nope. Same as normal. If anything they’re less shitty because you get a break on the way up.
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I see what you’re getting at, but it makes zero sense in my world haha.
For me, the only way to make any deadlift suck more is to do it after a different deadlift.
I haven’t done anything other than regular deadlifts for a while. But I remember doing a set series of 12/10/8 of 3 second pause deadlifts. I decided that they weren’t for me after that.
I’ve done paused DL before. Conventional was pretty useless. Sumo paused just off the floor, very useful, except my knees fuck out after a few weeks of sumo.
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I think, if anything, it really just trained how to hold a lot of blood in my face.
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Did some stretching today, 30 seconds each side:
Couch stretch
Pigeon stretch
Thread the needle
Hurdler stretch
Something popped in my right mid/lower back on the hurdler stretch which scared the fuck out of me but since I’m fine seven hours later and I could move without pain immediately after I’m guessing it was just some tightness being very explosively released.
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That didn’t sound good but glad to hear you’re feeling ok now. Maybe just some air in the joint !!
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Woke at 265 lbs, looking a little bloated. We went out for lunch yesterday so macros got thrown all over, but I think I just about stuck to calories. Actually pretty happy to go back up some because if I was going down constantly that would be a concern. Bloat and scale weight most probably salt anyway.
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Decided to go for a walk to get some blood flowing. Went for 30 minutes.
Then stretching:
Couch stretch
Pigeon stretch
Hurdler stretch but didnt feel right
Thread the needle
Hurdler stretch again, fine this time but that low/mid back still noticeably funny
Decided to do some lower back, lat and hamstring stretches.
This time lower back goes pop properly while I’m stretching my hamstrings and I can’t bend over or squat properly. Freaked out, got Mrs KO to mash my lower back and glutes and then stretch my hamstrings. No good. Took a hot shower and tried to touch my toes under the stream and that gave some relief.
Then tried this weird standing piriformis stretch that actually helped some, and I could squat. Just. Back feels off, but I’m hoping it’ll see reason and calm the fuck down. I can sneeze without it blowing out, so that’s a positive.
Not what I need seven days out though.
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You’ll be alright, the peak always hurts, right? A week is a solid amount of time to recover from that, have faith.
Not like this. This is something going wrong, which happens but isn’t meant to. A week is ok, assuming this doesn’t go to shit.
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Got given some rehab work, along with some stretches. I’m definitely tight, and the rehab work is fucking exhausting. Not dissimilar to what I had to do last time, but still taxing as fuck right now. I got through two rounds, I’ll work towards getting to three twice a day. I think Duane suspected this might happen because he was like, do them for x amount of reps if possible.
As someone who spent years dealing with numb feet from herniated discs and back pain so bad I had to duck into the bathroom at my job to sit down on the dirty floor and wait til I could breathe properly to return to my duties, this is way too much static stretching after something as low-intensity as a walk. If you are going to do that static stretching, then anything that involves torqueing the lower back - like seated or standing hamstring stretches, should be nixed in favor of ham stretches lying down with your feet up on the wall, AKA anything that forces you to keep your lumbar straight.
You also probably have some excessive tightness. The best thing you can do right now is not keep stretching. It might provide some temporary relief, but you might be exacerbating the issue. You need to work on mobility and stability, not flexibility right now. Anti-inflammatories and ice will be your best friends at night, and just moving around and going through range of motion will help during the day. It’s really tough when you’re worried about something like a competition to avoid continually stretching, but your body is limiting your comfortable ROM for a reason - it’s trying to heal. Let it heal, may only take a couple days if you don’t fuck around with it too much.
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Thanks so much for this man. It makes good sense, because the stretching did not help at all. Just sitting on my backside seems to help more than anything.
I think I’m probably blowing this out of proportion simply because of the timing and how it happened. I can air squat just fine if I brace hard so I should be fine by meet day.
Hope your boy’s doing ok.
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@flappinit, I mean no disrespect as you are giving advice from experience but I want to chime in if I may, with that ice reduces inflammation which reduces the pain but it does not speed up recovery. Neither would anti-inflammatories, as the inflammation is part of the healing process. But if the pain is inhibiting sleep then I agree it’d be a good idea to employ either/both. Or if the inflammation is seemingly rampant, which it can be after the stretching.
One thing that aids recovery is heat, as it increases blood flow to the area. I sometimes nuke a… it translates to wheat pillow, and sleep with it over the injury. It looks like this (picture not mine),
But I’m guessing a hot water bottle would do. I have no experience with them though.
Heat/anti-inflamatory combo: Epsom salt baths! Add 250-400g of epsom salts to the hottest water you can tolerate and soak for 20 minutes.
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Thanks man. I might try.
Luckily the pain isn’t really pain, it’s just a lingering promise of what could happen if I fuck up.
Damn Mark, not again, really hope you’ll get over this.
Listen to @flappinit it’s solid advice.
If it was me I’d try to take some walks that seems to help me if my back acts up.
If you can look at McGills big three, those could be useful, but you know what’s going on.
Hope this will go away quickly.
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Shit happens, my brother. I’ll figure it out.
I’ll rest as much as I can this week, do what I can for mobility without pushing the ROM and hope. I’ve got into meets with my back close to this and sick so it’s nothing new. I just don’t like it.
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