Recovering from a Back Tweak and Missing on the Squat

[jtnolen91]

I tweaked my back on Friday 11/8 after squatting 370x5x3 sets, and then deadlifting 425x5. I didn’t notice it until later that night. I tried to move as much as possible over the weekend, including body weight squats and light deadlifts.

Tonight I squatted with no back pain, so I tried to continue my LP as planned. I missed 375 on the first rep, so reduced the weight and got some work in. My plan is to take a normal light squat day Wednesday, and try to hit 375 again Friday. Would this be the recommended course of action? Or would a 10% reset be a better idea?

[Jason Donaldson]

If what you propose works, you won't need the reset, will you? Think about it this way: At your weights, a 10% reset will take between 4 and 8 workouts to recoup, depending on what size jumps you make. If it's just a back tweak, as you suspect, you may not even need that light day, though it wouldn't be the worst idea to put in to be sure.

I am curious, though: Why exactly did you miss that first rep?

[jtnolen91]

My only guess is that my back hadn’t fully recovered, while it didn’t hurt, it still felt weak on that rep. I came to a dead stop about halfway up and couldn’t go any further.

Here’s the video, I’ve never missed a squat like that

https://youtu.be/jBxqjNpu4gE?si=Z5iRZB75ByIBjXTr

[Maybach]

I would bet any amount of money that your inability to hit 375 mark is due to your admission that you spent your precious recovery time "moving as much as possible" with bodyweight squats and light deadlifts.

This back tweak appears to have gotten in your head and 375 is reasonably heavy so taking a light day is probably warranted if for no other reason than it will possibly prevent you from doing something stupid again.

[jtnolen91]

I definitely didn’t feel as strong as normal yesterday, even doing lighter pulls later felt very heavy. It could be mental, but i failed to mention I’ve also had testicular pain, which I just had checked out and it’s nothing alarming, said it could be muscle related.

[Jason Donaldson]

My only guess is that my back hadn’t fully recovered, while it didn’t hurt, it still felt weak on that rep. I came to a dead stop about halfway up and couldn’t go any further.

Here’s the video, I’ve never missed a squat like that

https://youtu.be/jBxqjNpu4gE?si=Z5iRZB75ByIBjXTr

Brother, that didn't look like a dead stop to me. If all I had to go on was what I saw, I would have asked you where you felt unexpected pain. It was moving fast and smooth until you suddenly stopped driving and dropped it to the pins.

I agree with Maybach - this has gotten into your head. Take your light day to get a running start when you get back after it.

On that second day, expect that your feelings will have detrained, get mad at them as the traitors they are, and charge through each rep. It'll feel heavy, but it won't be heavy.

[jtnolen91]

Well I went for 375 again tonight, and got it for 2 but missed on 3. It wasn’t the same miss as Monday, it was a complete grind. I don’t know what else to do, it may be mental, but I need workouts where I’m making all my sets, so I’m backing off 10% and will work my way up again.