what now?

[ryno06]

I apologize for making this long. Been lifting for 3 years after 25 years of college athletics, bw movements and lots of running. I herniated my L4-L5 in later October 2010. Physical Therapist was great and got me back running and lifting. I was having tingling in varying parts of my legs during this time and he said it was actually a good thing I was feeling it and it slowly began to dissipate. PT released me to begin back slowly. I contacted you in Dec/Jan and your suggestion as far as getting back to dl'ing was to start with 3 x 5 until I hit 225, then to 2 x 5 until 275, then 1 x 5. You also told me to gain weight. I'm at 5'7" 170 lbs.

On March 3rd began 3 x 5 at 135 and have slowly worked my way up to 2 x 5 at 245. I was at 3 x 5 by 315 when I got hurt. I am still having tingling in my feet during times of the day and my hamstrings get tight near the end of the day. Like I said I have had tingling throughout my legs since the injury and it is lessening and happening less frequently however, I would have thought it would have disappeared by now. When I am warmed it is not a problem.

Any advice on where to go. I am still very hesitant to increase my dl because of the feelings in my legs and mentally I'm just afraid to get injured again. I'm a firefighter and need to be on my feet most of the day when I'm on as well as lift with my back quite often. I have somewhat been slowed by this b/c if I had a heavy lifting day at work I might miss my dl workout the next day. All my dl's are going up easy too, obviously b/c it's such a light weight.

All my other 5rm and 1rm lifts, except hang cleans and oh press which are right at the same plateau where I was, have increased since prior to my injury. My core lifts are:

bench - 3 x 5 rm 205 -----> 225
overhead squat - 3 x 5 rm 160
overhead press - 3 x 5 rm 155 -----> 155
back squat - 3 x 5 rm 275 -----> 295
hang clean - 3 x 5 rm 155 -----> 155

Btw, I just started the hot yoga. Only 2 days in and I've realized how extremely inflexible I am.

[Mark Rippetoe]

Are you doing situps and back extensions, of any kind?

[ryno06]

occasionally back extensions and planks. for the most part no. i used to do tons of situps, crunches, leg raises, cherry pickers, etc. when i was younger. interesting to note that since i've begun the yoga my legs feel significantly better but my lower back is more sore.

[Mark Rippetoe]

If your back is bothering you and you have a history of back pathology, I'd recommend that you stop wiggling your back around for a while and see what happens.

http://startingstrength.com/articles/abs_rippetoe.pdf