So, it’s been a while since I posted here. I hurt myself in the gym a few weeks ago. After that missed Wednesday, I got back to the gym after work one day, and felt fatigued for some reason as soon as I’d showed up. Actually, it had been all day… maybe lack of sleep or something. I determined to go hard anyway, and did my usual warmup, hit the bench press and then did squats. In my last set, I heard/felt a POP and had pretty bad pain over my left hip on my back. I know a muscle pull/strain when I feel it, and while it hurt, I thought it was just a strain. Turned out to be the case.
I took the week and didn’t do anything more than walking in the morning. The next week, I could barely feel it, by my bro told me for back injuries and strained muscles in particular I should take it easy for a couple more weeks, so I did. I hit the gym again this past Friday and was in piss poor form. Struggled through 4 minutes on the stair master, tried for 3x5 at 50lb dumbbells on bench and could only get 4 out of the last set. Went to the squat rack and did a warmup set, after which I felt like puking. Tried to cool down on the treadmill and almost fell off. LOL Disaster. I’d been eating crap and sleeping like a college student so that was no help.
After that, I fixed my diet up and I’ve been getting back into regular sleep and the routine of walking before breakfast every day, which I’d been skipping about 4 times a week, and I feel a lot better.
DOMS after that first trip to the gym last week felt like I was starting all over. Hit the gym again on Tuesday this week, banged out 3x5 with the 50lb dumb bells easily this time on bench press, and did 3x5 deeeeep squats with 185lbs after which I was pretty wrecked, but not overdoing it. Didn’t feel very nauseous or feint, although I was having some troubles with heat. DOMS for the arms isn’t bad, but it’s been 2 days now since I squatted and my legs are actually worse than yesterday. Although I was squatting 225 without much problem before, I’m going to ease back into this with more of a beginner progression after my DOMS stops being such a bitch. My weight should still go up really fast, but at slightly reduced volume and more attention to what my body is telling me, I hope to avoid pointless injuries in the future.
I think if I go back to the gym tonight, which was my plan until I woke up sore as hell, I’ll do bench and RDLs, since I don’t think I’m ready to squat. Hopefully doing Romanian deadlifts will allow me to pull heavy weight (for me) and get a good workout, while targeting the glutes more than the hams, which are still very sore from squats.