Pumping Iron with Zemekone and Icehog3

[The Professor]

effed up my back bad today.

[PeteSB75]

Originally Posted by The Professor

effed up my back bad today.

That's no good man. Be especially careful getting back. What happened?

[The Professor]

t-bar rows. was still pretty light for me -- just 4 plates. first few reps were fine. then, all of a sudden: POP! it was like a bomb going off in my lower back/right hip (I can't tell). the bomb sent a shockwave down my right leg and I dropped the weight immediately.

best as I can tell, the pain is located in muscles and the hip, not the spine; so I don't think it was a disc or anything like that.

I need a witch doctor nonetheless....

[icehog3]

F@ck....been there, done that...recently, even. Hope it heals up fast for you, Dokk.

[The Professor]

Originally Posted by icehog3

F@ck....been there, done that...recently, even. Hope it heals up fast for you, Dokk.

Thanks, Admiral.

I have an appointment in an hour. I'm home now and will be on ice until I leave.

[The Professor]

I have the best doctor ever.

I took a look, ran some neuro tests, then gave me a full back adjustment, a site-injection of his personal cortisone & anesthetic cocktail, and a scrip for Lodine and some muscle relaxer. And he didn't even lecture me about abusing my body!

I still hurt; but not nearly as bad as when I went in. Plus, I haven't taken the drugs yet.

[PeteSB75]

Lifting is abusing your body? Glad to hear you are feeling better!

[The Professor]

Some folks think so (well ... when you're not just doing curlz, crunches, and flyes).

Thanks, Pete. I'm still sore and tight; but I'm much better off.

[PeteSB75]

Originally Posted by The Professor

Some folks think so (well ... when you're not just doing curlz, crunches, and flyes).

Thanks, Pete. I'm still sore and tight; but I'm much better off.

Could always do some yoga

[The Professor]

Originally Posted by PeteSB75

Could always do some yoga

Admiral? Frank? Dave? Anyone?????

[BigFrank]

I would follow Dr.s orders. Take two weeks off. I wouldnt even do cardio. Stretch, foam roll. Heat ice all that ****. Just give it time. Eat tons of good fats, and fish keep that inflammation down. Work from there, but first couple of weeks off I wouldnt even get under the bar I'm talking machine work. 4 weeks of a set back now, is a lot better than months down the road.

Not to sound like an ass here but I think you were doing too much there brother. This may have just been a way of your body telling you it needs a break. If you are going to live on the heavy side of things, your body may not feel like it is over worked, but trust me it needs it's rest. Monotheism is key here brother.

[BigFrank]

Bench last night roughly 7 weeks out from meet.
380x5,5,5 Smoke show
Inclines
Close Grip Rest Pause
Hold Out 545
Cable Extensions
Press Downs

Fin.

Hit every rep all weights last night despite going out late the night before. Was working on about 3 1/2 hrs sleep tops.

[The Professor]

I plan to follow the doc's order, Frank ... and he actually said it wasn't that bad. He's a DO with board certification in sports medicine. He told me to stretch and not put it under load until the pain's gone; but he didn't recommend any kind of prolonged "off time." It's all tissue aggravation.

That said, I really haven't been lifting "heavy" for a month or so. I've been more concerned with speed and explosiveness. And with my recent jump into jiu-jitsu, I'm more interested right now in increasing my endurance and focusing on some problem areas -- mostly to get better at pull-ups/chins, rows, strengthening my grip, and some very specific muscle groups. Haven't done heavy squats or deads in a while and don't plan to until later this summer.

Anyway, I'll be laying low for a while. I'll head to BJJ tomorrow for instruction; but I won't be rolling. I'll ease back in as my body dictates I can.

[The Professor]

Been hitting the gym and/or BJJ each day and am recovering very well. No rolling live at BJJ and no weights in the gym.

Gym has been cardio (which has improved drastically over the last two weeks), pull-ups/chins, and various mat stretches and exercises/drills (e.g. triangle drills and shrimping drills).

Today I did 100 pulls/chins (assisted, of course), some farmer's walks, yeses/noes (neck), reverse crunches, judo pushups, and lots of triangle drills. I also did a bunch of stretching and am feeling pretty darned good right now.

Back is still sore. Kind of feels like I got in a fight and got a little beat up; but the pain is manageable and it's mostly soreness rather than pain. If I'm still feeling like this at the end of the week, I'll schedule a follow-up and probably get another adjustment from the doc.

My BJJ coach -- who had back surgery 6 months ago -- said he'd roll with me while I'm recovering b/c he can be gentle. We'll see how I'm feeling this week. Probably still won't roll tomorrow; but by Friday, I might feel up for a light roll with coach.

[icehog3]

Originally Posted by The Professor

but by Friday, I might feel up for a light roll with coach.

So wrong, Dokk.

Didn't have much motivation driving to the gym to do back today, so I switched it up and did some explosive, single handed movements to start. Ended up getting a pretty good workout for a day that I didn't think I would be into it.

[The Professor]

Originally Posted by icehog3

So wrong, Dokk.

awe damnit!

[PeteSB75]

Went in yesterday morning. Deads were just not there. Missed the first time with 315, hit the second, and missed the third, so I moved on to squats, which were very good. hit 285x5, 315x5,5. First time doing those heavy in more than a month and my hamstrings were sore all day and this morning. Finished up with some hanging leg raises. Off today.

[The Professor]

Did chest & tris with my partner toady.

Pull-ups (assisted): 4 x 10
Dips (assisted): 3 x 10
Floor presses: 3 x 10 @ 135 (didn't want to over-do it with the back still hurting)
Incline barbell presses: 135 x 5, 6, 6; 155 x 4
Dumbbell flat presses: 60 x 6, 55 x 8, 8, 7
Medicine ball: 3 x 20 w/20# soft ball (throw from behind head straight to ground)

Followed that up with a bunch of stretching and a few sets of triangle drills (which are a pretty killer core exercise)

All-in-all, it was a pretty alright day. My back is feeling better. I still feel like someone punched or kicked me in my pelvis and in my kidneys; but I think it's better than yesterday ... and it's certainly better than last week. I definitely will NOT be doing any leg or lower back lifts this week -- I'll just keep up with my pull-ups, chins, pull-downs, etc.

[icehog3]

Glad the back is improving, Dokk.

Legs for me today, wish me luck.

[The Professor]

Originally Posted by icehog3

Glad the back is improving, Dokk.

Legs for me today, wish me luck.

good luck.

please do some squats or something for me. I love working legs and it kills me that /i can't right now.