Hypertrophy I and my back! - JP Fitness Forums

CharDar · 03-03-2008, 05:51 PM

I'm pissed. I can officially say this is as mad as I've been in quite some time.

Today I was a lifting day for me. This workout would mark the end of my 6th week of Hypertrophy which means I'm half way done through the program without missing a single workout regardless of the 2 times I've been sick during the program.

But today... I couldn't complete Hypertrophy I Workout B because of my back. I'm 21 years old and this shit just doesn't make since to me at all. I guess I kind of knew it was coming anyway though because my back has been kind of sore for the past few days anyway, but nothing as sore as it was today.

It's has to be at least one of the two things... my Squats or my Deadlifts. And the odd thing to me is... I don't think it's my form. I know that's funny because it almost HAS to be! But I've watched video's after video's and even practice in the mirror on squat and deadlift form.

I'm sure of you understand what it's like to be in this situation. To be dedicated and motivated enough and then feel like everything you worked for doesn't mean shit.

Can ANYONE give me some advice? Whether it's lay off training for a while or how to solve this problem. Or maybe even common misconceptions about form that I'm not aware of. ANYTHING!

Mandos · 03-03-2008, 08:26 PM

I have two thoughts for you:

1) Whenever I have lifted in a way that compromised my safety, I knew it. I knew I was bending over as I squatted vice, you know, squatting. Or that I put my ass up and tried to use my back to pull a heavy DL. I could feel myself compromising my form, and it was usually associated with physical pain.

2) I really think the best way to check form is to have another person watch you lift.

Just cuious, "back" is a pretty big area. Do you mean lumbar pain, or scapular pain, or what? And is it DOMs kind of pain, or sharp, acute, pulled muscle kind of pain?

CharDar · 03-03-2008, 08:34 PM

It's a sharp kind of pain in my lower back area.

Moveon · 03-03-2008, 10:14 PM

Quote:

Originally Posted by CharDar

I'm sure of you understand what it's like to be in this situation. To be dedicated and motivated enough and then feel like everything you worked for doesn't mean shit.

CharDar, I know that feeling. It's not the truth though. Everything you have worked for means a lot. Remind yourself of the work you have done and the progress you have made--That's the truth of the situation. A little set back doesn't trash everything. Everyday is progress. If you don't finish a WO today, you will later. Remember, you are in this for the long haul (if indeed that is your goal). What's a couple of weeks of lighter weights in a lifetime? Keep a broad perspective. Keep remembering all your work and progress. You haven't lost that.

Like my name says...moveon

Cynic · 03-03-2008, 11:23 PM

Quote:

Originally Posted by CharDar

But today... I couldn't complete Hypertrophy I Workout B because of my back. I'm 21 years old and this shit just doesn't make since to me at all. I guess I kind of knew it was coming anyway though because my back has been kind of sore for the past few days anyway, but nothing as sore as it was today.

The back is nothing to screw with! If you were feeling sore consistantly, after adapting to the lifting schedule, you should have backed off!

A 4-5 day break would have saved you some trouble. Next time, listen to your body!

Soak in epsom salts, take 4-5 days off, then either pick up where you left off, or repeat the last A and B workouts. Your choice.

Quote:

It's has to be at least one of the two things... my Squats or my Deadlifts. And the odd thing to me is... I don't think it's my form. I know that's funny because it almost HAS to be! But I've watched video's after video's and even practice in the mirror on squat and deadlift form.

It very well could be your form. I changed the form on my deadlifts slightly. I'm maintaining my shins vertical, which is how I see it in all the video touted as proper form and my back got sore. Real sore, to the point of affecting my walking. I soaked in epsom salts Mon, it felt better, started to do warm-ups for squats on Tue and it began to hurt again, so I decided to not lift until the next weekend.

I'm feeling pretty good and put out more reps than before.

CharDar · 03-04-2008, 06:31 AM

Yeah I'm going to take 5 days off and rest and eat clean. In the meantime I'll have to stretch my back and I'm going to get a foam roller today as well.

Also, I'm going to change and check my form in a mirror while I'm on this break and see if I can improve it in some manner.

Thanks for the advice, everyone.

gibson57guy · 03-04-2008, 09:24 AM

Quote:

Originally Posted by CharDar

Yeah I'm going to take 5 days off and rest and eat clean. In the meantime I'll have to stretch my back and I'm going to get a foam roller today as well.

Also, I'm going to change and check my form in a mirror while I'm on this break and see if I can improve it in some manner.

Thanks for the advice, everyone.

Along with the foam roller.... don't forget... Ice is your friend.. 10 minutes on then 10 minutes off... a few times a day works wonders for me..

StuWard · 03-04-2008, 11:23 AM

Be careful with everyday things as well. I did something similar about a year ago. I know my back rounded on a heavy deadlift. Then about a week later, moving a light barbell, I twisted my torso and pulled the same place again, worse this time. Be sure to use immaculate form at all times, especially with weights you think are inconsequential. It's when you let your guard down that something will happen.

Cynic · 03-04-2008, 02:43 PM

Quote:

Originally Posted by CharDar

Yeah I'm going to take 5 days off and rest and eat clean. In the meantime I'll have to stretch my back and I'm going to get a foam roller today as well.

Do not roll your lower back.

EricLikesLifting · 03-04-2008, 02:59 PM

What was the rep/rest scheme for the workout you were doing? At what point did you hurt yourself, during squats of deadlifts?

CharDar · 03-04-2008, 05:23 PM

Quote:

Originally Posted by Cynic

Do not roll your lower back.

I can't do any rolling motions on my lower back?

CharDar · 03-04-2008, 05:27 PM

Quote:

Originally Posted by EricLikesLifting

What was the rep/rest scheme for the workout you were doing? At what point did you hurt yourself, during squats of deadlifts?

It was a 3x15 with 30 second rest times. And it was starting to hurt during the Squats, but really kicked in on the Deadlifts, to the point where I couldn't finish the exercise.

Cynic · 03-04-2008, 06:00 PM

Quote:

Originally Posted by CharDar

I can't do any rolling motions on my lower back?

Lisa~ can explain it better, but you should not.

PowerManDL · 03-04-2008, 08:48 PM

Quote:

Originally Posted by CharDar

It was a 3x15 with 30 second rest times. And it was starting to hurt during the Squats, but really kicked in on the Deadlifts, to the point where I couldn't finish the exercise.

Wait...you did squats AND deadlifts, for 3 sets of 15/30s RI, while experiencing "bad" pain?

Oh my.

CharDar · 03-04-2008, 10:55 PM

Quote:

Originally Posted by PowerManDL

Wait...you did squats AND deadlifts, for 3 sets of 15/30s RI, while experiencing "bad" pain?

Oh my.

I'm not quite sure what you mean? Can you not do Squats and Deadlift's back-to-back?

PowerManDL · 03-05-2008, 03:46 AM

Quote:

Originally Posted by CharDar

I'm not quite sure what you mean? Can you not do Squats and Deadlift's back-to-back?

You can, but me, personally, I've never considered it a particularly good idea, at least not the classical lifts.

Something like Front Squat + DL, or Back Squats + Speed pulling (a la WSB), or what have you, but the classic lifts, and for identical loading....that just sounds like a world of hurtin' ready to happen.

CharDar · 03-05-2008, 07:36 AM

Quote:

Originally Posted by PowerManDL

You can, but me, personally, I've never considered it a particularly good idea, at least not the classical lifts.

Something like Front Squat + DL, or Back Squats + Speed pulling (a la WSB), or what have you, but the classic lifts, and for identical loading....that just sounds like a world of hurtin' ready to happen.

Honestly I don't really like Squats and Deadlift's back to back either, but that's what's in my program right now (NROL Hypertrophy I Workout B) so that's what I'm doing. It seems to me that when Alwyn wrote the programs he had to have taken something like that into consideration, so it seems like I should be able to complete the lifts.

Then again maybe my core wasn't strong enough to do that program right off the bat? I don't know.