Luco's log - 2nd try- Rebuilding after injury

[luco]

Hi all,

I haven't posted in the boards in over a year, so I'll just reintroduce myself. A big thanks to anyone taking the time to read it, anyone else can just skip down for the numbers.
I'm a 22 year old physiotherapy-student from Holland, currently in my 2nd year. I've started lifting about 2-3 years ago using Madcow's version of the 5x5 program. Gained some strength and weight, unfortunately not very lean weight.. I'm about 82 kg now at 1.77m, at around 18% bodyfat.

I injured my back in april of this year doing deadlifts. My hamstrings were twitchy and sore from squatting, but I still went for a heavy deadlift session. The last set, 3rd rep my right leg just gave up and I felt a sharp pain shoot from the right side of my lower back all the way down to the back of my knee. I dropped the weight and tried to stretch the pain away for a while. Didn't work too well so limped home.
Continued limping, having trouble sitting down/getting up/sneezing and the like for 4 months, during which I drastically changed my training. I couldn't do squats, deadlifts, BOR's, OHP's, ab work (anything involving hip/lumbar flexion/tension) and even had trouble with the bench press since I couldn't use the Valsalva method of breathing anymore because the extra abdominal pressure hurt like hell. Basicly meaning I couldn't stabilize my core properly.
I got into pullups and dips and did what I could, but not squatting just sucked.. After 3 months things were alot better and I slowly started to get back into 'proper' training. My stats before the injury were:

Squat: 110kgx5
Deadlift: 145kgx5
OHP: 50x5
Bench: 80x5
BOR: 80x5
Pullups: 10 in a row
Dips: 12 in a row

Now, after 2 months of training again I'm getting close to my old strength level, plus I lost some bodyfat since I dropped the habit of drinking 2-4 liters of milk a day . These are my PR's from the past week:

Squat: 115kgx5 (much easier than before, I've made sure my technique improved before upping weights again. I think my max is at 1.5xBW+ now, I'll test it in a week or 2.)
Deadlift: 120x5 (was a bit cautious with these before, but they feel solid again since I've been adding static ab work to my workouts. Pretty sure these'll keep increasing for another while.)
OHP: 50x5 (was also cautious about these cause of the pressure they put on the spine, but the ab work helped alot for this as well, feel more stable than before. Still, they're HARD as nails.)
Bench: 80x5 (worked on technique alot, haven't had any shoulder problems anymore, feel like 100kg 1rm is close)
BOR: 75x5 (these are getting hard again, but should be able to keep them in line with my bench for another while)
Powerclean: 55x5 (spent alot of time working on technique. feels good now)
Pullups: BW+10kgx5
Dips: BW+15kgx5

My short term goals:
(10/31/2009) Squat 130kg Deadlift 140kg Bench 90kg Row 85kg OHP 55kg (All 1rm)
(12/31/2009) Squat 140kg Deadlift 150kg Bench 100kg Row 90kg OHP 65kg (All 1rm)

My long term goals:
Squat 2x BW, Deadlift 200kg, Bench 120kg, OHP 80kg, Powerclean 1x BW

I'm planning to put all my workouts in this log, but I'm not sure how frequently I'll update it. I'll also try to bring a buddy to the gym to make some form check vids for the forum. Any comments or questions are welcomed!

[holvoetn]

Welcome Luco !
I'll be following your journey with interest

[luco]

Thanks very much, H (why not N?), I'll be following your log too, you're strong! Jealous of your 200kg DL

Just got back from the gym. Felt strong today despite having crappy breakfast, so tossed in a couple extra reps on all exercises.
(Just to be clear: I always mean KG's when talking about weight)

Squat:
5x 20
5x 60
5x 80
3x 100
1x 110
1x 115
5x 117,5 PR - Little struggle on the last rep, but doable nonetheless. Looking forward to the 120!

Bench:
5x 20
5x 40
5x 52,5
5x 62,5
3x 72,5
3x 82,5 - I almost punched the random guy I asked to spot me when he started touching the bar on the 3rd rep, while I wasn't struggling. So I put back the bar and made it very clear to him that he was just there for safety. Retry.
5x 82,5 PR - Struggled with the last rep, but got it up by myself. Think I would've been fine if I didn't do the useless set of 3.
8x 70

BOR:
5x 50
5x 60
5x 70
5x 77,5 - Not counting it as a PR since I used a bit of hip flexion on the last rep, retry on monday.
8x 67,5

Dips:
8x BW
5x BW+10
3x5x BW+15 PR - Happy Joy! Upping the weight next workout.

TGU:
10x 10kg x both sides. - First time doing these. Felt good, definitely keeping them in the routine.

'Superman':
2x 30 secs, alternating legs and arms.

[coreJack]

Luco, great job on the comeback from your injury. It sounds like a spinal injury. Did you seek any kind of treatment, or just let it rest for a few months? Robin McKenzie wrote a book titled, "Treat Your Own Back", where he talks about remolding the scar tissue following the acute injury phase. Basically, after the scar tissue has formed, and you are pain-free with regular activities, he advises progressive lumbar flexion to get the scar tissue to grow to the proper length. At first, the flexion is unweighted (laying on your back), then slightly weighted (sitting), then bodyweight (standing). Without this lengthening of scar tissue, he argues that one is at increased risk of injury in the exact same spot.

[holvoetn]

Thanks very much, H (why not N?), I'll be following your log too, you're strong! Jealous of your 200kg DL

Left-over from my nickname from another forum where I moderate for.

I liked it a lot so I use it here as well

BTW looking at your stats I am the one who should be jealous of your bench.
You'll make that deadlift too given time, I am sure.

Without this lengthening of scar tissue, he argues that one is at increased risk of injury in the exact same spot.

Tell me about it
Had a quadriceps injury from over 12 years back which was diagnosed at that time as scar tissue from a small rupture.
Went to the physio for massage and stuff and was able to continue to play volley some weeks later.

Fast forward until early this year when I was squatting 115kg for the first time in my life, BAM ! Reinjured at the EXACT same place.
This time I did my home-work and used the Bill Star rehab routine to get back on my feet. It hasn't bothered me anymore since.

[coreJack]

Fast forward until early this year when I was squatting 115kg for the first time in my life, BAM ! Reinjured at the EXACT same place.
This time I did my home-work and used the Bill Star rehab routine to get back on my feet. It hasn't bothered me anymore since.

The difference is that the Starr protocol is for muscle belly injuries, while McKenzie's protocol is for strained ligaments. But both have the goal of remodeling the scar tissue so that it does not remain a weak spot going forward.

[luco]

Interesting topic. CoreJack, what McKenzie protocol are you talking about? I'm currently dealing with these things in school and I've only had an introduction to part of the McKenzie methods. Centralisation techniques for HNP's mostly. Very useful but I know there's much more to the McKenzie thing. Just not quite sure what.. The stretching of scar tissue makes sense though.
I'm pretty sure I had a HNP, but I never had it diagnosed. You never know what kind of surgery-promoting doctor you'll run into (I haven't found myself a GP yet) and 80-90% of hernias disappear by themselves in 3 months.
Looking back I should've had it looked at, since it probably would've saved me 2 months of recovery, but hey.. You live and you learn.
I'm stretching after every workout, squat stretches, shoulder dislocations, lumbar flexion (I don't know what to call it, you lie (lay?) on your back, grab your knees and pull them towards you, flexing your lumbar spine, not your hips).
I used to be able to touch my toes with straight legs, but now I'm about 20 cm off the floor after warming up and stretching.. Pretty bad, but 2 months ago I couldn't even touch my knees.
I love learning how to fix my own problems in school

[coreJack]

Interesting topic. CoreJack, what McKenzie protocol are you talking about?

The one I described in my first post in this thread.

Are you training to be a PT?

[luco]

Yes, I'm in school to be a PT. Hopefully in another 2 and a half to 3 years I'll be there...
I just reread your post, Jack. And I withdraw my question. It was a stupid one.

[ArthurNijkamp]

Hi Luco,

Indeed cool to have some fellow Dutchman over here (although there are probably more). I agree with 'H' that your bench is just sick!
Congrats on the PR's and keep up the good work!

At the risk of sounding like a complete noob: what are 'BOR's and 'TGU's?

[holvoetn]

At the risk of sounding like a complete noob: what are 'BOR's and 'TGU's?

There are no stupid questions, only stupid answers

BOR: Bend Over Row, also named BBRow or BarBell Row

TGU: Turkish GetUp

[luco]

Hi Luco,

Indeed cool to have some fellow Dutchman over here (although there are probably more). I agree with 'H' that your bench is just sick!
Congrats on the PR's and keep up the good work!

At the risk of sounding like a complete noob: what are 'BOR's and 'TGU's?

Thanks, Arthur! I actually progressed less on the bench than on all my other lifts cause I'd been doing a curlmonkey type program for some time before I started lifting seriously. My bench has maybe gone up 15 kg in 2 years, it's awful. I do feel that now that I've improved my technique my upperback is much tighter and I can apply much more force to the bar, so hopefully there'll be improvement soon. As for your other question, thanks H .

[luco]

Just got back form a crappy workout. Was low in energy and yawning on my way to the gym.. More sleep tonight.
This is what I managed:

Squat:
5x 20
5x 60
5x 80
3x 100
1x 110
1x 115
3x 120 - HEAVY.. No way I was gonna make the 4th, so I put the bar back.
8x 100 - To make up for the missed reps. These completely killed me, felt like sleeping for a day afterwards.

Bench:
5x 20
5x 40
5x 60
3x 70
4x 82,5 - Didn't up the weight yet, cause I didn't feel strong. Good choice as spotter had to jump in on the last rep.
7x 70 - Also one less than last time.

Hang powerclean:
10x 20
5x 40
5x 50
1x 57,5 - Hook grip was slipping after first rep. Again, lack of energy.
1x 55 - 2,5 kg didn't make any difference.

Powerclean:
10 x 60 - Easy from the ground, grip is no issue here. Took three breaths in between reps and resetting the bar and my grip.

Dips/pullups:
0x0 - Didn't even bother.

TGU:
12kg x 10 on both sides - Loving these, despite the strange looks at the gym..

All in all, pretty lousy day, but I'll be back strong on wednesday . Not sure if I'm gonna try the 120 again on wednesday or save it for friday. Might play it by ear and see how the weight feels on wednesday.

[David]

Hey buddy, wanted to drop in and give a big thumbs up on the comeback.

Don't worry about the occasional workout that isn't up to what you'd like, the important part is staying motivated for the next one;

All in all, pretty lousy day, but I'll be back strong on wednesday

Sounds like you've got the right mindset

[holvoetn]

Hey, there will always be an occasional bad workout from time to time.
You went and you almost completed what you planned to do. That's always better then doing nothing.

Just make sure there are plenty more good workouts then bad ones