To add to the moving of houses I was diagnosed with a herniated disc (welcome to the norm of powerlifting) during a hypertrophy phase. In the grand scheme of things this is very common for strength athletes and probably happens more than most realive so in general it is not extremely serious if approached properly. Previous blogs go over what some adaptions I have developed over the years exposed under "Broken". We did light deadlifting shortly after that post and back started hurting again. The Chiro I was working with came out to our gym and worked me through some movements and when we got to try to set up for a deadlift noticed some serious hip shift issues that are likely the cause for the re-occurring problem which I go over a little in my video.
During the De-load, I went through movements that I knew would make me feel better and tried to get blood flow, well, everywhere lol.
Training today was reinforcing proper movement patterns and attempting not to have a gnarly hip shift. I do not have any back pain while squatting, the main culprit seems to only be-post deadlift, this will make me just as critical during squat and deadlift cause the back issues have occurred all three lifts now over the last 1.5 years.
Things while moving forward:
- Better Lower abdominal contraction and bracing
- decrease trunk rotation in all lifts
* squat trunk rotating right
* bench rotating left
* deadlift rotating left
- Increase anti-rotation movements
- Work on right ankle and external rotation
- work on proper right glute activation (see above point)