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Thread: Recovering from a Back Tweak and Missing on the Squat

  1. #1
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    Sep 2024
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    Default Recovering from a Back Tweak and Missing on the Squat

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    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?

  2. #2
    Join Date
    Dec 2021
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    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?

  3. #3
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    Sep 2024
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    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

  4. #4
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    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.

  5. #5
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    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.

  6. #6
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    Dec 2021
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    Quote Originally Posted by jtnolen91 View Post
    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.

  7. #7
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    Sep 2024
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    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.

  8. #8
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    Quote Originally Posted by jtnolen91 View Post
    ... I need workouts where I’m making all my sets, so I’m backing off 10% and will work my way up again.
    This is what I would do, too.

    Regarding the light sets you did after the tweak: I use that strategy as well. By "light" I mean like empty bar or 95-135 (for a guy of your strength). I don't believe that doing this for a few sets, just to grease that range of motion after the tweak, would have interfered with your recent workout.

    Take the reset so you can stop grinding and start your progression moving again.

  9. #9
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    Quote Originally Posted by BareSteel View Post
    Take the reset so you can stop grinding and start your progression moving again.
    Grinding is part of the progression.

  10. #10
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    Apr 2023
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    "Moving as much as possible" the weekend after heavy squats is an extremely stupid idea. I have a hard time seeing how "greasing the groove" with a bunch of bar squats will do anything to help a back tweak, from a kinesiological perspective.

    You lose the ability to fuck around with your recovery around the high 300s. Notice that you have gone from 370x5x3 to failing to complete 375. This is a recovery issue.

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