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Lowering RPE by 1

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  • Lowering RPE by 1

    Almost 10 months in managing some radicular pain down the leg, believed to be from what an MRI found to be a herniated disc at L5. Things are finally going well on a more regular basis - trying to focus on the wins workout to workout and week to week to build more confidence.

    Now, while i do plan on in the next 6-8 weeks or so to begin gradually returning to "normal" training - I did want to explore and try the idea that has been mentioned a few times of just lowering the RPE of each exercise by 1. Some clarification however: Does this mean lowering across the entire exercise or just the top set?

    Ie: [email protected], [email protected], [email protected], [email protected] becomes:
    A) [email protected], [email protected], [email protected], [email protected]
    B) [email protected], [email protected], [email protected], [email protected] drop the highest RPE by 1.

    Also, this injury has in a way given me an opportunity to explore exercises I never really programmed for myself - and in a way I would like to capitalize on that. Not that i was only doing the main lifts, but for instance I had never sumo deadlifted outside of trying it once the odd time. On that note: i notice that my hips don't really open up enough even with feet pointed outwards really far and my knees get in the way of the barbell on the ascent - any tips on avoiding this? For now because the weight is so light i have just been using dumbells but that is not sustainable (only go up to 150 and get real tall).

    Fortunately enough, while the injury occurred initially during a squat, it is still a lift I am very comfortable with - the deadlift (and OHP - even single arm dumbell) seem to bring on the worse symptoms so I am trying to be a little more creative in working around this as opposed to avoidance.

  • #2
    Hey man I remember reading your old post and just read through it again. Are you able to tolerate sitting and standing better yet?


    • azeemqwerty
      azeemqwerty commented
      Editing a comment
      I am! Thank you. Almost completely symptom free as long as I am staying within tolerable loading and movements. No longer grunting like an old man getting in and out of the car as often.

      Austin's latest article absolutely nails it. I wish I had that 9 months ago - but better late than never. Anyone going through something similar, cannot recommend reading that article enough. And then re-reading it. Then re-reading it backwards if need be. Reading Embrace the Process a few times, and then reading them both again. Beyond helpful - find that entry point to keep training. Accept that things are more complicated and movements that "should" feel fine may not be for now and youll get back to it.