Reply With QuoteWhat is a "Grade 1 or 2 oblique strain"?
Member
Oblique Strain Starr Rehab Protocol Progression
What is a reasonable approach for someone in his 60's adding weight to the bar for squats and/or deadlifts after a Grade 1 or 2 oblique strain. Some of the examples I have seen suggest adding either 10 pounds per day or as much as one can tolerate. I know that there is no clear answer about how much weight to add at one time, but I was hoping for suggestions as I have a tendency to push through pain which works most of the time but occasionally makes things much worse. Since the pain only becomes significant as the weight gets closer to the end of my warm-up weights, I was curious if I should try to add 20 lbs per day after the first few workouts. I know that once the recovery process begins I will have a better idea of what works, but I've always found that starting with a plan is better than going solely by feel.
Squat:
Day 1 3x25x45
Day 2 3x25x55,
Day 3 3x25x65
Day 4 3x25x85
Day 5 3x25x105
Day 6 3x25x125
Day 7 3x25x145
Day 8 3x25x165
Day 9 3x25x185
Day 10 3x25x205
Day 11 3x15x225
Day 12 3x10x265
Day 13 3x5x285
Day 14 3x5x305
Day 15, Hopefully, back to normal.
Deadlift:
Day 1 3x15x95
Day 2 3x15x115
Day 3 3x15x135
Day 4 3x15x155
Day 5 3x15x175
Day 6 3x15x195
Day 7 3x15x215
Day 8 3x15x235
Day 9 3x15x255
Day 10 3x15x275
Day 11 3x10x295
Day 12 3x10x325
Day 13 3x5x345
Day 14 3x5x365
Day 15 Hopefully, back to normal.
TMPHBITEU
What is a "Grade 1 or 2 oblique strain"?
Member
From Hospital for Special Surgery:Originally Posted by Mark Rippetoe
"Grade 1: Mild damage to individual muscle fibers (less than 5% of fibers) that causes minimal loss of strength and motion. These injuries generally take about 2-3 weeks to improve.
Grade 2: More extensive damage with more muscle fibers involved. However, the muscle is not completely ruptured. These injuries present with significant loss of strength and motion. These injuries may require 2-3 months before a complete return to athletics.
Grade 3: Complete rupture of a muscle or tendon. These can present with a palpable defect in the muscle or tendon. However, swelling in the area may make this difficult to appreciate. These injuries sometimes require surgery to reattach the damaged muscle and tendon."
TMPHBITEU
How did you isolate this to the oblique?
Member
Exam by a physical therapist.
Starting Strength Coach
You are going to do three sets of 25 reps at 205# in ten days?
Member
I messed up and there doesn't appear to be a way to edit one's posts. I meant to cut down the number of reps as the weight increased. Although I haven't done 25 reps of anything in a long time, I realize that 3 sets of 25 at 205 is a lot harder than anything I could possible do at my age. I might be able to do 25 sets of 3 at 205 with sufficient rest but that wasn't what I meant.
Member
Using the suggested starting weight of 45 lbs. and adding 10 lbs. per day for the first 9 days brings the total to 135 at day 10. Unless the weight increases rapidly for the next few days while dropping the number of reps, it would seem to take longer than two weeks to get back to normal. Trying to increase the weight faster in the first 10 days ends up with weights that are too heavy for sets of 25. Is it common for lifters to need a week or two LP at the end to reach prior levels?
For day 1, I squatted 3x25x45 and deadlifted 3x25x95. I don't believe I can do both for long, so I need to pick one.
Some have stated that it is a two week protocol that will leave the trainee stronger than before. I am at the stage where gains come slowly. The statement that someone completing the recovery will end up stronger is intriguing. I would be willing to insert a similar program into my training once or twice a year if I ended up lifting more than I did two weeks before.
Posting Permissions