Trillium's Stronglifts (+) blog

[gsop_3]

Glad to hear you're feeling better and back in the gym, Trillium! Also, good to see that you've made the decision to run the SL program straight up.
IMO, it should pay off some great dividends for you! ...and as the weights go up, start foam rolling if you aren't already.
Also, check out this link for building a BIG squat.
viewtopic.php?f=46&t=23315
All the best to you!

[TrilliumFortnight]

I haven't been posting much, mostly because my workouts have been more sporadic than I would like. This morning I went to the gym and warmed up on the rowing machine for 5 minutes, then warmed up on squats, doing 5 at just bar (20k), 5 with 50kg, then onto 90kg (I have been doing this method with two warm up sets consistently right up to 90kg) which was 2.5kg heavier than last session in accordance with the stronglifts program I'm doing. (In my log here I hadn't been counting bar weight since I wasn't sure how heavy it was). My hamstrings were a little sore from my workout on Monday (today is Thurdsay), but I got through the first two sets no problem (they were hard, but I made it). On the third rep of the third set i felt/heard a loud popping in my back and immediately rested the bar down on the pins (first time I've failed on squats, and was really glad I set the pins up every time). It didn't hurt straightaway but I could tell something was wrong, so I packed up the weights and went home. My back felt stiffer and stiffer on the way home so I went to the doctor straight away. By the time I got there it was so sore I couldnt sit down, so I stood waiting for half an hour or so, then a nurse saw me, since there were no doctors around. She listened to my account, then basically said take a panadol (paracetamol), some voltaren maybe, and move my back around.

A few hours later now it is killing me to sit or lay down so I have to shuffle around the house or sit and deal with the pain. I'm going to see the doctor tomorrow about it. Any advice in the meantime would be appreciated. Cheers.

[chewybaws]

Sorry to hear about your injury =[

In my opinion you're not warming up enough. I don't think cardio machines prepare you for squatting, and you're not doing enough warmup sets.

Examples of how you can ladder up are here - http://stronglifts.com/5-rules-to-find-your-perfect-warm-up-weight/

I highly recommend this warmup, or something along the lines;
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04

In addition I do a shoulder warmup as well before squatting.

[TrilliumFortnight]

Thanks for the advice. I will start trying the warmup you linked, as well as doing some pilates before lifting each time (which I stopped one or two weeks before injuring my back).

I'm back in the gym again, but squats and deads are not feeling so good, so I'm going to make some changes to how I work out as well as drop the weight on squats and deads and work back up. Because I used to feel so ruined after just the squats and not have much energy for other exercises, and so that I can ride my bike around again (without my legs feeling like lead from squatting several times a week), I've decided to workout three times per week, and break it up like:

1) Squats, pull ups
2) Bench press, overhead press
3) Rows, deadlifts

This way I'm in and out of the gym in under an hour, so I don't feel stressed about spending extra time warming up/cooling down, and my body doesn't feel as wrecked afterwards. I know it isn't supposed to be a good idea to alter the 5x5 program, but I'm still doing all the core exercises, I'm just doing less each workout and progressing more slowly.

Monday (06/06/11)
Squats: 20x5, 40x5, 50x5, 70x5, 80 4x5, 70x5
The last set at 80k didn't feel so great, so I dropped back down for the last set.

Wednesday (08/06/11)
OHP: 20x5, 30x5, 40k 5x5
Bench press: 20x5, 30x5, 40x5, 50k 5x5

Friday (10/06/11)
Row: 20x5, 30x5, 40x5, 50k 5x5
Deadlift: 40x5, 60x5, 80x5, 87.5x3

I stopped short of the last two deadlifts because I felt a tweak in my lower back, I'm going to drop the final weight back to 70k or so next time, same deal with squats. Advice on this new plan appreciated!