Hi,
I’m currently doing in The Beginner Template and just finished week 6 of the 1st block. I was deadlifting 200lbs and on my 3rd set I felt my back pop and loosen on the eccentric motion. Immediately it tightened up, I felt some pain and sat on a chair for a few min. Then I proceeded to walk around. Afterwards I finished my bench and squat (went light on the squat and couldn’t go all the way down due to the pain, so I did what I could) and did some deadlift reps with the empty bar before leaving the gym.
This has happened before, if you need some history:
In 2019 (when I wasn’t running any plan and working out sporadically) I injured my back deadlifting 190lbs on the way up. It was improper form, I had barely slept and made the error of trying to grind out my last rep (which is where I felt a tearing sensation). In fact this was a warm up set since at the time I usually pulled 240lbs for a set of 5. After that my lower back became quite stuff. Incorrectly thinking rest was the solution, I stopped working my deadlift and squat for weeks. In early 2020 when I went back to the gym, I felt my back pop and loosen but this time on the eccentric motion at around 190lbs. I watched Alan Thrall’s video on how he rehabed his back and planned on doing the same. But shortly after, the gym closed due to the pandemic and I was sedentary.
I find it peculiar I’ve experienced this sensation in the 190lbs to 200lbs weight range (especially since they were sub optimal lifts). I’ve watched and listened to plenty of your videos and podcasts and think I’ve been careful to not nocebo myself. I’ve been sticking to the programmed RPEs (been conservative if anything) and frankly the last 2 times I’ve popped my back, I never felt I was handling a weight too heavy or even anticipated injury (the last 2 times it’s come as a surprise and on the eccentric motion).
I’d like to know what you think this could be and how to progress. I plan on going to the gym tomorrow and also practicing my form with the empty bar (and maybe a plate if I can handle it). Should I continue to pull conventional, or should I switch to sumo? Also do you recommend any adjustments on my squat (should I continue to add weight next week)? I squat low bar and felt compromised on my lower back today (couldn’t break parallel).
If there’s any further info you’d like, please let me know. Thanks for your time.
Ron