strained my fucking QL again

[tweakxc03]

this morning's workout was going just fine. hit snatches and CJs with no problem. Moved on to squats at 285lbs for what was supposed to be 5x5. I've hit a 370lb beltless back squat before with no problems, and it's been over a year to a year and a half since my last injury. I've had my form looked at by coaches and my form is good.

The first set felt easy. Second set the first 2 reps felt great, then on the third rep right as I started to bounce out of the hole I got the sharp stabbing pain right above the crest of my right hip and had to drop the bar. Only thing I can tell was that perhaps I rushed into the 3rd rep and relaxed a little bit into the hole.

Either way I am fucking pissed. Last time this happened this bullshit set me back for 3-4 months. I was just getting on a roll and starting to hit some great PRs.

Here's my question - there has to be something going on that is causing this. Something has to be weak or tight or fucked up in some way for it to be so delicate. I KNOW that my back didn't round substantially and I didn't do anything super wrong. I MAYBE lost a slight amount of tension on my right side. People squat all the time with slightly imperfect form and don't get hurt this bad.

What do I need to do to make my back bullet proof? This is the third goddamn time my QL has gone out. Walking sucks but gets better once I get moving. Getting out of a car and putting on pants is the fucking worst.

[Steve Hill]

Well, we can't see your lift from here, so no way to tell as the the why, though I would say your judgement might be suspect simply based on the evidence. But you know, sometimes shit just happens.

As far as a "bullet-proof back": get your DL up to 700, and hire better parents.

That oughta do it.

[John Hanley]

I've only witnessed (& personally experienced) a few QL strains...a shitty valsalva was involved on every one.

Think about it, if you lose isometric tension in the anterior trunk, the QL is going to have to go batshit trying to maintain a stable torso.

[tweakxc03]

The really ironic thing about all this is the first time this happened to me, I wasn't even lifting, I took a bad step while running.

[Steve Hill]

Uh - yeah. That's what we're saying. You fucked up. You just don't think you fucked up.

[tweakxc03]

Well yeah I know I must have done something wrong. My frustration is that it happened at such a light weight... a shitty Valsalva would make sense. I guess it was a mental lapse. The weight felt super light so thought I could just crank them out. Didnt set my back enough going into that third rep and then bam.

[Steve Hill]

So if you're moving faster, remember: F=ma

[Mahendra]

Is this contagious right now? I experienced the exact same thing on October 11th, with about the same weights. Squat volume work @ 295lbs. On the 4th rep of my 4th set, felt a sharp pain on the lower right side of my back, above the crest of my hip.

And as Hanley said, it was due to a shitty vasalva. Blah. Haven't been able to squat or deadlift since. Will probably re-try on Sunday.

I feel your pain. This is a serious pain in the ass.

[tweakxc03]

Regarding the Starr protocol for this rehab... I started just trying to do some squats with bodyweight last night, just trying to get some range of motion back. It felt fine while I was doing them but holy shit I am sore this morning. Is that expected? I can't imagine picking up a barbell right now.

[Steve Hill]

Look: We don't know what's "expected" because we can't see your injury from here, or your squats. It wouldn't surprise me if it were sore - 4 sets of 25 of anything is a lot, even with just the bar. Rule of thumb is that pain should get better while performing the exercise.