Date: 16/01/2017
Soreness: lower back
bw: 64.7kg or 63.7kg i was wearing jumper and my trainers.
Injury: little on left hip flexor
Condition: it was nice sunny day but when I started walking the grass was soo muddy and the wind was blowing really hard and cold. Only when you are inside you only get the sun without the wind. But more pain today.
Warm up
10 min walk to gym
activation/mobility drills and stretches
Workout
Counter movement jumps
3 x 5 @35kg
Partial Squats
- 1 x 3 @60kg
- 5 x 0,0,7,7 @100kg
= Note: The first 2 sets as I lowered I just kept getting stuck I had to drop
it on the pin but I knew I could do it, just some slight technicality, didn't
know what it was but managed to do it for the next 2 sets of 7 reps.
- 2 x 4, 0
= Note: FAIL: I could do 4 reps but some little change in my body's
tension, that I am not aware of and I collapse meaning I failed on the fifth
rep and couldn't do it again when I tried again.
- 1 x 7 @ 100kg
= Note: This I could do, after taking jumper off, placing around my waist,
don't know what is going on. Also after doing these squats and unracking
my lower back was a little sore. So I did the stupid thing and I laid on the
bench sideways with my lower back and everything below hanging off one
and by upper body hanging off the other side of the bench. This kind of
made my lower back worse just in terms of pain as when I stood up I
couldn't bring my hips in neutral position with my spine as it was too
painful for my lower back. So did a lot of power plate vibrations and
stretching forward my spine, to help make keeping my hips and spine in
neutral position.
Calf Raises
2 x 10, 20
= When I lift up the weight is a little painful, the majority of the pain was
while the bar was on my back. But doing the calf raises was fine, it was
just trying to get it over with while the pain is there and yes even
though I posted about training through pain yet I did it here
but the pain was just from the weight of the bar, not a
muscle being tightened pain.
RDL
- I decided to skip this, knowing that without pain doing this can give me
little pain in my lower back, who knows how much more painful it would be to
train with lower back pain.
Cool down
stretch
10 min walk back
Comment
The warm up went well and comfortably too and the counter movement jump was good too, especially not having any hip pain while doing it but then I run in to the lower back pain after finished squatting, which strangely enough 100kg, which was easy before with shoes, is difficult because of some tiny technical adjustments, that are soo small I am unaware of it. Sucks, but back pain subsiding a little, will stretch it before I go to sleep, but until then I will do nothing to it. 4:35pm now.
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or basketball.
