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Your lower back hurts from where you injured it? Not just in general from doing deads I hope.

Keep using heat on it and stretching it out.

Deads look much better. It's good how you slowed it down. You're still not certain what angle to have your back at and some times it's still probably too low for you but it's was a great improvement and everything rose together as it should....

On the bar lowering you need to bring your hips back initially but don't bend your knees at first. You don't need to bend the knees until your almost down. And of course keep the back set.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

actually Eric, my lower back isnt hurting where i injured it. its hurting 2-3 inches away from where i injured it. its more towards my left now. actually, its right at that spot on my left side near my waist. i am heating and cooling it and its much better.

im glad the deads are looking better. yes, i probably did go too low on 1-2 reps but i was trying to maximize leg drive.

on lowering the bar, ill push my hips back more next time.

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This is prob a dumb question, but are you doing your stretches before/after your workout ?

That's completely normal with a back strain like that. The pain moves around and you'll get sore in the other side a little because the injured side is inhibited this the opposite side does more work. Also sometimes you might get an ab stain too! Injuries suck.

Yeah, keep using heat and stetch it everyday. And DO NOT skip stretch after the workout. If it is still bothering you you may need to use less weight on deads.

On the cooling thing a few points. Contrast therapy is misapplied most of the time. It is supposed to be used around activity. So, for instance, you would heat the area. Have your workout (and stretch) and then cool the area. Supposedly that creates a "pumping action" to remove injury stuff from the site. I've got some material I'll go over but after an initial injury period it is mostly though that ice has little value. Personally, I would avoid it since ice slows down the metabolic activity (obviously) and that ain't good for healing if you ask me.

I've had mucho experience with injuries of this nature and after the first day or two (or three depending on severity) simple heat and stretch has never done me wrong.

TALO: yes, i am doing dynamic stretching before my workout and more of static work after my workout. static = fascia. im not sure if static means fascia or not but i am referring to fascia.

Eric: ok cool. im relieved to know its normal. thank god lol. yes, i am heating and cooling. yes, i have been doing the same thing: heat, workout, stretch, ice but now i have reduced the amount of ice i put. in the sense i am not putting ice all that often. more of heating than cooling. i thought the same thing too: more blood flow = more healing. ice = less blood follow. enough said. iwhile the injury has improved a LOT it is still a little nagging. and that added to sore stiff hams makes a bigger problem. i am doing my stretches. not fascia but dynamic stretches. a dance teacher who i know showed me some stuff haha

Just drop the whole fascia thing. The different kinds of stretching as far as dymanic vs. static are about velocity of movement and the nervous systems reaction to that.

You still want the static ham stretches for after. It REALLY helps with recovery.

I still am going to get that routine to you. It's very specific stuff i want you to do. I'm sure the dance thing is great except I don't usually see dancers doing heavy deadlifts and squats . Although they do lift each other up in the air a lot.

i only do fascia stretches for lower body. and that too only the quad stretch and the ham stretch. ill drop the quad stretch.

lol @ the dance stretches.....they're actually pretty ok stuff like u stand with ur back against a wall and u lift ur right leg up, put ur arms around ur knee and keeping ut knee bent u try and make it touch ur body. really pushes flexiblity....

What are these stretches you are talking about for ham's and quads?

Anyway, the point I was trying to make is that the term "fascia" stretches is meaningless mumbo jumbo. And unless you are doing DC stretching which equals stuped in my book, there is no point in using the term. It's the way of making the stretches "extreme" that made them "fascia stretching" not the stretch itself.

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 14


Workout:-

Low Box Squats = 1 set x 3 reps x 265 lbs (120 kgs)

Low Box Squats = 1 set x 3 reps x 225 lbs (100 kgs)

Low Box Squats = 2 sets x 5 reps x 205 lbs (90 kgs)

Single Leg Romanian Deadlifts = 2 sets x 12 reps x 60 lbs (30 kgs)

Romanian Deadlifts = 3 sets x 6 reps x 135 lbs (60 kgs)

Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)

Overall Impression:-

killer workout.

Low Box Squats: instead of doing 4x6 i thought id try for a new PR on these. 265 is a brand new PR for me. i got it on vid. 265x3 was not to failure. i could have knocked out 2 reps easy. i did some lighter weights for 3 sets total. nothing was even close to failure. im very happy with this workout. 265 was a bit tough but my abs are still sore from monday's decline sit ups with 25 lbs on me....these sore abs really ruined this lift for me because im pretty sure i could have taken atleast 15-20 lbs more for 3 reps....

Single Leg Romanian Deadlifts: much better form than last week.

Romanian DeadliftS: felt good.

Diet: lots of food

Overall: it was a good workout. i liked it.

hope everyone's week is going good.

thanks for reading

peace

Click Here for Low Box Squats Vids (3 clips)