So for three months I have had a issue with my right mid erectors after a pretty good rack pull. It was working its way out prior to that but this particular lift was the one I noticed the most swelling on. It kept a high neural tone(lumpy really) It did not impede anything at the time so kept training around it just watching it carefully. At PosturePro, I got deeper into the compensation patterns and after getting the insoles , it got better but continued to be in high neural tone . i kept training on it just not as heavy, well less Mid Heavy as it wasn't heavy heavy work.
After going to Be activated for the third time, the work there calmed it down alot. If you have been reading, it was also where Douglas issued us a challenge, to us, that breathing should be completely independent of movement and that at any time during a lift, max effort or whatever, you should be able to get a diaphragm breath. This concept being completely opposite to my and most other's heavy lifting world, was difficult to grasp and even harder to implement. As a recap here, obviously we accepted the challenge and began to work in every aspect of training-ALL AREAS.
Everything was going along well to me and Sue. It was so good that my nature is to push a tad farther then I should. Had a good day a few weeks back and elected to pull after squats. The first 405, the low back grabbed in a familiar spot but it was sharp but not the tear kind. I did a few more sets with that. Yes, good idea. Finished up the day fine. I have had this spot before and it healed fairly quickly. We made so much progress that I was pleased and excited. But success is a long road with lots of twists and turns and sometimes you go too GD fast and run off the road.
Well this spot is not that spot I suppose now. I actually injured when I was 18 or 19 at a stocking job so this is not a new injury. I just built a good support system around over the years. But my guard rails didn't hold this time . Combined with the mid back erector looking like a uni-hunch back, I marched on training looking for the next curve to take at the highest speed possible.
The knottington back hills began to seize a bit here and there with the low back(all right side) so I ran a some muscle relaxers for a couple of days and wouldn't you know it felt better. The guys were squatting this past Saturday and well, " You squatting with us?, came up. Felt pretty good so proceeded on. You never know if you will survive but actually the last squat was good and fast but the back was already locking up. Finished up with lots of recovery work and some walking-very slowly.
Ultimately this story leads to the sacred back burial ground. Currently the ceremonies are seize and seize up . I am using all my incantations and spells to counter as you can read below. It is working some but not as well as in the past. Again these are always cautionary tales to help you evade the traps the ego lays for you. I know you will not listen as I don't but at least you can get alot of rehab witchcraftery voodoo tools.
10/4
2 10 min walks
Tim Tam activations
Lots of lying leg band work just getting reps in there. About 300 reps
Machine press 3 rounds of 5 minutes each with a 5 breath pause at chest level
Same with seated band rows 3 rounds
6 sets of reverse hypers
10/3
2 10 min walks
Activations, hanging upside down.
Chiro for pop and stim
10/2
3 10 min walks
Activations with the Tim Tam
Back is still jacked up so spent the morning doing high rep work with the band and other BW exercises. Used the average band to do one straight leg lifts, to side and finally side to side to finish. The majority were straight leg lifts. We used to do these daily in the past just to warm up or when the back was jacked. Well the back is jacked so and back they are.
sets of 50 on the straight leg for 4 rounds
Sets of 15 to 25 to the side for 4 rounds
Sets of 10 to 15 side to side for 4 rounds
1 85 rep, 1 50 rep assisted BW squats
1 25 butt walk. Surprisingly, this seemed to help my back alot, at least in the short term.
10/1
2 10 min walks
Lots of activations.
Lots of BT work on the gut.
Two or three upside downy sessions
Lastly, went to Chiro for a pop and stim for 20 mins. Will be back there on Thursday for a repeat and possibly a X-ray. Chiro thinks it could also be a stress fracture in the mid back causing the erectors to fire continuously( high neural tone)
9/30
3 10 min walks
Some pressing on hammer machine. 10x 15 to 20 reps
9/29
1 30 min walk
Lots of stretching , BT work and activations to trying to let ease the inflammation in my low back and mid erectors.
I was going to bench but could not get loose enough to stop the seizing. Basically walked aroiund like the old angry troll(Keith) for awhile.
9/28
3 10 min walks
Lot of activations
6x12 Reverse hypers
Did not think I would squat but it ended up okay. Box squatted with 1 strong and ended with 5 plates off a high box. I had to put on two squat buddies at the end and one around my waist just for mental health to do the set.
Nothing broke so I moved on to belt squat with a close stance for reps. 4 or 5 sets of 10.
Spent another hour loosening things back up. Could not get it to all go away and seized all afternoon at dinner.
9/26
2 10 min walks
Activations with Tim Tam. Hanging on the Big Ray for about 10 mins
Reverse hypers 6x12
Super setted standing rows x20 with standing abs x20 for 8 rounds
9/25
2 10 min walks
Activations with Tim Tam. Tempering with 120lb BT tool. Hangin on the Big Ray
9/24
2 10 min walk
Activations
9/23
2 10 min walks and 1 10 min stepmill
Light activations while walking with some Tim Tam
Light hammer pulldowns 5 sets for tempo and pauses. About 1 to 1. minutes per set
9/22
Wasn't able to train on Saturday weights wise so did some lower and upper work
Leg press 7 sets with 3 to 5 reps on close, med and wide stance. Lots of 2 to 3 breath pauses. My Training Partner for Life(Mr Snow) as he named himself while doing a few sets with me. His back is so tight he comes off the leg press seat about 4 inches on each rep as he was trying to hang.
Hammer press 7 sets of same-three hand positions for multiple pauses and breathing work.
9/21
Only had time for 30 mins step mill and some wake up drills.
9/20
2 LAPS sled, 1 lap walk off
Activations with Tim Tam and boomstick.
Hung upside down the Big Ray Strap
Infinty Loop Pro work. High rep tricep, back, upper back
9/19
1 30 mins walk
Lumberjacking some shit by the gym for 2 hours
9/18
1 30 min walk
Activations with Tim tam and bands with some stretching.
Reverse Hypers 4 pre, 2 post
Buffalo Bar close stance squat. Went back to the orginal plan of just working very light reps for 3 to 5 pauses and 2 full breaths at every stops. barx3sets, 25lb x3 sets, 50lbx3 sets, 150lbx3 sets. Then used squat buddy with 200lb for a 10 breath pause at near bottom which went decent, 265lb for 8 breaths which went alittle less decent, 315x 5 breaths which turned in more hyper ventilating so not good. This is a new addtion to the plan.
Wife had to work my erectors for 15 mins to loosen them up enough to walk. Terrible idea
9/17
1 30 min walk.
9/16
1 30 min walk with wake up drills
9/15
1 30 min walk
Bench with doubles lights worked up to 245 for 1 off softee pad. Dropped to 1 plate for 3x5 speed work off the softee pad . Did plenty of activations in but forgot about dermal traction method(yank away pain) It is another neurological concept to loosen and activate tissue. Mostly for superficial aches and pains for me. Used it today to loosen the tricep and bicep around the elbow(my arm does not straighten because of bone spurs and tight tissue. ) This changes the bar path as my body is trying to do alot of work without the right parts in the right places. Arms were more responsive to locking out without extra effort,
Additionally, worked the breathe on all sets.
2 more 10 min walks with 1 lap inbetween with a sprinty jog.
9/14
Activations
1 20 min walk , 1 prowler push
