sunetdanne
06-08-2012, 05:17 AM
Hi,
For about 2 months ago I tweaked my back during a max effort squat, This was the first time I lifted heavy with belt and I assume that I used it incorrectly by pushing my abs out against the belt. Anyway I did not feel anything during or right after the lift, but the next morning my quads very extremely sour and it was a pain in the ass to get up from bed. Next morning the sourness in my quads was gone, but I had a lot of stiffness in my back.
After that tweak I have been having morning issues with a stiff back that goes away after a couple of hours/or by doing some mobility work for t-spine.
I restrained (My back did not snap, I just felt that I strained a muscle a bit, and I could still finish all my squats) my back about a month afterwards during my squat warm-up, this was mainly cause to not paining attention to form(one contributing thing was that I lifted in the morning instead of as usual, early lunch or in the afternoon, perhaps I was to sleepy or just still stiff, who knows).
For two weeks ago I stared to feel a light molding pain in my left ankle and a bit of stiffness in my left gluteus. I then started with smr for my piriformis, QL, and my gluteus with quite good but not consistent pain relief.
This week I had a check with my “Naprapath”. He told me that my discs are ok, no bulging disc or herniated disc, but that the disc had previously been putting pressure on my sciatic nerve that now had become triggered.
He treated my nerve and we will have a follow up next week. In the meantime he told me to back off from squats, deadlifts and most of all heavy OHP.
I stared a program based on GVT(10x10) last week, for bench and squat. And I was planning to do this program for 6-10 weeks. Hence my squat load will anyway be low. I was starting with 10x10@80kg and my 1 rm is 150kg.
The program would look like this:
M: Snatch 6x2, Bench 10x10, assistance
W: PC+OHP 5x2, RDL 5x5/ alternating wih DL ramping to 5-6 singles or doubles
F: Squat 10x10, Incline bench 5x5, assistance for back
Given my condition with sciatic I assume that it’s wise to do light load high volume deadlifts (15-25 reps for a couple of sets).
But what about the press?
Should I
1) Do high rep (10-15) presses for several sets
2) Change to Push press with a load that I could normal handle without the “push”
3) Skip the press? If so what should I do instead?
Regards
Daniel
For about 2 months ago I tweaked my back during a max effort squat, This was the first time I lifted heavy with belt and I assume that I used it incorrectly by pushing my abs out against the belt. Anyway I did not feel anything during or right after the lift, but the next morning my quads very extremely sour and it was a pain in the ass to get up from bed. Next morning the sourness in my quads was gone, but I had a lot of stiffness in my back.
After that tweak I have been having morning issues with a stiff back that goes away after a couple of hours/or by doing some mobility work for t-spine.
I restrained (My back did not snap, I just felt that I strained a muscle a bit, and I could still finish all my squats) my back about a month afterwards during my squat warm-up, this was mainly cause to not paining attention to form(one contributing thing was that I lifted in the morning instead of as usual, early lunch or in the afternoon, perhaps I was to sleepy or just still stiff, who knows).
For two weeks ago I stared to feel a light molding pain in my left ankle and a bit of stiffness in my left gluteus. I then started with smr for my piriformis, QL, and my gluteus with quite good but not consistent pain relief.
This week I had a check with my “Naprapath”. He told me that my discs are ok, no bulging disc or herniated disc, but that the disc had previously been putting pressure on my sciatic nerve that now had become triggered.
He treated my nerve and we will have a follow up next week. In the meantime he told me to back off from squats, deadlifts and most of all heavy OHP.
I stared a program based on GVT(10x10) last week, for bench and squat. And I was planning to do this program for 6-10 weeks. Hence my squat load will anyway be low. I was starting with 10x10@80kg and my 1 rm is 150kg.
The program would look like this:
M: Snatch 6x2, Bench 10x10, assistance
W: PC+OHP 5x2, RDL 5x5/ alternating wih DL ramping to 5-6 singles or doubles
F: Squat 10x10, Incline bench 5x5, assistance for back
Given my condition with sciatic I assume that it’s wise to do light load high volume deadlifts (15-25 reps for a couple of sets).
But what about the press?
Should I
1) Do high rep (10-15) presses for several sets
2) Change to Push press with a load that I could normal handle without the “push”
3) Skip the press? If so what should I do instead?
Regards
Daniel