I didn’t use the lacrosse ball these last few days but did before. The glutes feel kind of tight if I treat them with the ball but not like “oh shit” kinda tight, haha. Thanks for bringing that back to my attention though.
When you had your back pain was it similar to mine where it wouldn’t bother you unless you tried to do sports of some kind?
Edit: Broke out the lacrosse ball real quick before bed. Found a small spot on each side that is particularely tight. I’ll smash that over the weekend and report back.
Nah mine was a bit different in that I felt it 100% of the time until it 'let go" for lack of a better term. It didn’t affect my ability to do anything, but just felt a constant state of misalignment.
I found right below the hip bone on the outer side of the glute was the sweet spot. Made me want to cry.
Spent 15 minute on the lacrosse ball yesterday. Will double that today (spread into two sessions) + go for a longer walk.
Since nose and throat were feeling slightly off, I cancelled tennis yesterday. Probably not the worst decision for my hips.
I can definitely feel my SI joint region when I do stuff today (like carry light but wide in front of me objects). When I do nothing it is fine.
Edit: Walking hurts too now.
Changed my mattress from parent’s guest bed mattrress to the stiff one I bought in Munich. Probably will be good for my hip
Hip felt better than yesterday. I slept funny though and my body felt all twisted and tight on the left side. Worked on reversing that in the morning. That still left the left rib area in a bit of hurt but the rest improved. The rib improved after a short nap for some reason.
Felt particularely bad today. I was somehow convinced that training would make it better and therefore threw the idea of an additional rest day out of the window.
1 push press
6 x 5 @ 110 kg
2 hicks press
3 x 6 @ 110 kg
3 seated row
5 x 10
4 face pulls
5 x 12
5 hammer curls with fat gripz
3 x 8-10 @ 17,5 kg
Notes:
Well all things considered I am pleased with the session. Nothing special but honest work
Push press execution could have been better but most reps looked okay on camera
So yesterday while lying in the Couch, my back started to hurt. Not like a “knifey” pain and to no specific area. It was kinda generalized all the way down.
This morning it still feels kind of tender/ sensible but less painful.
I am taking today off. Probably the whole week to be honest. Not ideal timing but whatever is happening with my body lately is not good.
I keep talking about that but in reality I am about 7 weeks out. Taking a week off is not catastrophic. It’s more in my head than anything. I don’t have my outlet if I miss training. Also I keep spinning in circles in my head about what’s going on with my hip/ back/ body. I can’t make heads or tails of it.
Okay last edit, I swear haha: The doc in the clinic suggested that the cause of my back pain might be a symptom of my mental issues. I mean surprise surprise right, she is a psychiatrist (I think). I am not really buying into that. I know it’s not impossible but unlikely.
Have you seen “How to Screen Your Lower Back” on SquatUniversity, @flatsfarmer?
Not really specific to my situation since the pain for me isn’t in the low back (by now it’s the mid-upper-back pain that I have had several times in the past ) plus the hip pain of course. Anyway, it’s still a great article! I took the assessments and had at least some take aways.
Step 1: Reacurring movement patterns that might cause pain (during or after)
overhead lifting (mostly mid back)
hinging (hip/ SI)
forward rounded posture in day to day life (mid-upper-back)
Step 2: Standing assessment (relaxed posture, took shirtless fotos)
slightly rounded shoulders
probably excessive lower back arch
majestic chest hair, well developed love habdles
Deep squat test:
No pain
No excessive butt wink
RDL Test:
very light sensation when extending
better when properly hinged → extension intolerance
Sitting assessment (compression test)
No pain in any position
slightly more of a sensation when rounded over → flexion intolerance(?)
Prone assessment:
No pain in prone position
No change when held longer
Leg raise: Probably more movement in right hip. No pain.
Leg raise with pillow + bracing: less hip movement. Feels better → possibly extension intolerance + rotational component
Load test (5 kg)
No pain
Heel drop test:
No pain
Single leg glute bridge:
right: hamstring cramp in under 5 seconds. No pain
Left: hamstring cramp in under 8 seconds. No pain
both: glutes working nicely. No pain.
Hip internal rotation:
better rotation in right Leg.
Thoracic spine mobility:
passed the seated rotational test.
Biggest take aways from this for now:
improve glute strength! I need to include some specific exercises for the glutes and probably some that can be done unilateraly.
I hadn’t seen that article before. That step by step check list approach was great, it’s cool to see all the info in one spot. I’m sorry it wasn’t more helpful for you.
If your glutes are slacking and you’re having problems with extension you might be able to take the lacrosse ball to your mid back (spinal erectors?) and loosen things up.
Stuff and things
Woke up at 4 am. Gave up the thought of sleep at 5 am. I was weirdly awake and energetic initially. Spent a good bit of time working on my back and researching ways to improve it. Right now I am working on the pain between or rather right below my scapula. It’s nothing uncommon apparently and in fact most likely not a sign of something being out of alignment like I thought in the past. It is apparently (and actually kind of obviously) linked to my bad posture. Hopefully I’ll be able to find something to get rid of it. The absolute hardest part is acitvely improving my daily posture. It’s super difficult to borderline impossible not to slouch for me.
Training
mobility
release pecs + activate rhomboids
1a clamshells
2 x 15
1b weighted single leg hip thrusts with smith machine
2 x 6
1c hip extension and flexion exercise
2 x 20
1d prone y pose
2 x 15
2 deficit deadlifts
Up to
1 @ 140 kg
5 @ 160 kg (belt) - wasn’t sure if belt was more restrictive or supportive
5 @ 165 kg (no belt)
3 x 5 @ 130 kg (no belt. -20%. extremely easy).
Initially thought about doing more Like -10 or 15% but I think the lighter weight will serve as good practise.
3 glute bridges (instead of leg curls. I think this is needed more urgently)
4 x 10 @ 70 kg
4 shrugs
3 x 10 @ 100 kg
5 behind the back barbell hold (No chalk)
1 x 20 sec @ 120 kg
2 x 30 sec @ 100 kg
6 dead bug
3 x 12 (6 per side)
Notes:
well things did not feel perfect or pretty but at least pain free. Lower back is definitely fatigued but not the “oh shit kind”. Let’s see how I feel tomorrow. For now I’d say we call this a win.
it looks like my back is pretty damn rounded but it actually feels straight/ normal. Am I stupid?
I am also looking at a change of plans. I won’t be able to do the contest on the 25th of April. I am starting a new job in less than two weeks from now and that competition isn’t fitting in the schedule + as I had to wait until now to find out if I can fit the comp in, train prices are ridiculous. I am a little sad because it would have brought me back to Bavaria and I would have seen some familiar faces + would have competed with a good friend.
So my first regular competition this year will be at the end of May.
I am growing more and more anxious about returning to “normal life” (work and stuff), the closer the date gets. Can’t hide forever though. Would have been nice to actually improve first but we’ll see how it goes.
The new job is as an S&C coach at a very expensive and gigantic commercial gym. That will open up a lot of equipment oppurtinities for me. I’ll probably do some workouts there and some in the cheese factory.
I’m pretty sure I don’t have bad posture, but the bowtie makes a huge difference even so. Your shoulders just sit into it and it holds them in a really comfortable position.
I was thinking about adding in/ focusing on RDLs because I thought it might improve my hinge pattern. Incidentally a day later a friend, who is a very good deadlifter, suggested I use RDLs to bring my posterior chain up to par to break my sticking point. Now that I find myself with more time before my first competition, I am rethinking my deadlift programming (rest will stay untouched).
A) Focus on RDLs now for about 4 weeks and then do the plan as originally intended.
B) follow original plan, focus on RDLs after, going into the competition.
C) do top sets as intended and use RDLs for the back off sets.
If I am using RDLs I was thinking of just starting light and working up over the course of four to five weeks.
Any opinions friends?
Edit: Aformentioned advisor opted for option C). SLDL as back offs but not in the same rep range but mostly 6-8 reps (tops) for 3 sets. Possibly from mats to get into a good position.
Spent my down time well today and got a walk in + glute rolling and treatment for my mid back. So I wouldn’t have to spent too much time on it before my session.
1 Log lift (clean each rep)
5 @ 46 kg
4 @ 66 kg
2 @ 86 kg
5 @ 91 kg - solid for now. 5 with 100 kg (in comp) would be awesome for this year
2 x 5 @ 73 kg - all reps one-motions
9 @ 73 kg - AMRAP in 60 seconds. 6 one-motions
2 axle pin press - forehead level (went seated but no back support - my squat box)
3 x 6 @ 71 kg
3a incline db bench
3 x 10 @ 32 kg
3b lat pull down
5 x 10
4 cuban rotation
5 x 15
5 triceps extensions
3 x 15
Notes:
despite the small ROM, the pin presses were really hard. Mainly because of the instability. You could feel all the stabilizers in the upper back and shoulder girdle do their work. Thanks for the idea @strongmanvinny2
it’s not that everything felt perfect but the workout was pain free today. I appreciate that. During the day was mostly okay too. Only mid back ached. I feel it’s getting better though. Still need to keep myself from becoming lazy and continue working on it.
mentally I was doing better at first today than yesterday. Things changed in the later afternoon and I felt horrible. I feel like I am about to burst into tears only that I am literally incapable of crying (believe me, I’d really really like to because I think it would do me good).
Box squats:
I wore my squat suit but only on my hips and the upper part rolled down completely so that it only covered the hips. I did that to provide a little extra protection for my hips and I think it was a solid call. Hips felt very good and so did my back.
If I stay true to the plan and really sit my hips back far, these box squats are incredibly difficult. I wouldn’t have thought that but they are definitely a lot harder than free squats at this point. Probably because getting my hips back under me is my weakness.
I also feel a completely different pressure on my feet. Don’t know what that’s about.
I feel like I could potentioally really benefit from this squat variation but am a little worried about the depth. Should I try to set the box lower or keep as it is since it is feeling good and gets my hips going?
this was a really exhausting session. Looks kinda easy and little written down now, haha. Also one of the most productive ones in recent history. Finally a “tred the water session” without any pain during it or any doubts about the weights.
If you can feel it targeting a weakness, keep the box height the same. Half the battle of correcting weaknesses is finding a way to hit them effectively. If you try to go lower you may start moving different or not hitting your hips the same way. You can always lower the box in the future. And in the meantime get low on sandbag stuff to get a little work in that ROM.
