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Lower back pop on mid shin rack pulls

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  • Lower back pop on mid shin rack pulls

    Ok, so yesterday I was doing week 2, day 4 of the 12 week strength V2 and while doing the last rep of my top set of 4@9 mid shin block pulls with 375lbs, I felt the pop in my lower back. The pop came as my grip was failing (No ckalk).
    This is not the first time I have experienced this on deadlifts so I knew what to expect. My back got tight instantly, but in an effort to keep moving I dropped the weight to 335lbs and finished the last 3 sets of 4 while focusing on form and as expected, the more I moved the better it felt. Of course today my low back was pretty stiff but I have been doing my broom deadlifts and squats working my way to 115lb deadlifts with little discomfort. I only stiffen up when I stop moving. I'm glad this happend on a Friday to give me a couple days of rehab before the program starts back up on monday.
    After that long winded backstory I will finally get to my question. I plan on continuing putting my back to work throughout the weekend and I'm shooting for the goal of squating somewhere around 330 x 5x5 @8 on monday as would have been my target weight before the injury. Should I avoid the single @ 8 on squat and deadlift this week to reduce any risk of reaggravation of the symptoms?

    thanks in advance!

  • #2
    I would warm up to your 330 and see how you feel. This happens to me once in awhile but I don't get any pain..just a little stiffness. I just rest and eat enough and get back to it. If you find you are in physical pain (not just stiff) by the time you warm up to 330, just drop the weight to a load you can handle.

    I wouldn't psyche yourself out too much about it because it's temporary

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    • #3
      Just warm up to your working weight using RPE and gauging your pain along the way. If you have to squat 225 5x5 so be it.

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      • #4
        Originally posted by Apilarski0811 View Post
        I would warm up to your 330 and see how you feel. This happens to me once in awhile but I don't get any pain..just a little stiffness. I just rest and eat enough and get back to it. If you find you are in physical pain (not just stiff) by the time you warm up to 330, just drop the weight to a load you can handle.

        I wouldn't psyche yourself out too much about it because it's temporary
        Thanks for the reply. This is pretty much the approach I took today. I just did a few extra warm up sets and cut my working sets a little lighter with 310x5x5. By the time I was into my working sets, my back was feeling much better and I finished my press and pendlay rows without an issue as well. I'm actually pretty happy with the way things went today because in the past I would have basically taken the whole week off thinking that I would further an injury that I probley didn't have in the first place.

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        • #5
          Originally posted by WiseStrength85 View Post

          Thanks for the reply. This is pretty much the approach I took today. I just did a few extra warm up sets and cut my working sets a little lighter with 310x5x5. By the time I was into my working sets, my back was feeling much better and I finished my press and pendlay rows without an issue as well. I'm actually pretty happy with the way things went today because in the past I would have basically taken the whole week off thinking that I would further an injury that I probley didn't have in the first place.
          Just wanted to reply and say good work. Sounds like you appropriately managed this situation.

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