Back Injury

So I haven't posted here much since January- part of that is laziness, another part is injury.

Late in February, after a night of heavy drinking, I loaded up on preworkout, when to the gym, and lifted with my ego. This led to me essentially good morning 315 instead of squatting it, and my lower back took a huge hit. This led to constant pain in my SI joint, my right glute, and generally my lower back, for over 4 months, all from one poor lift. I would try to slowly work squats and deadlifts back into my routine, google things, mentioned it to a doctor- essentially nothing worked.

When I finally decided to go see a PT, I was told that he was busy and would be available in a month. To his credit, he offered alternative experts if the need was dire, but I took it as a sign to research this on my own- leading me to learn WAY more about the 'tush than I expected to.

Long story short, my piriformis seems to be at fault, which is a long muscle hidden in between the hip and glute. Rolling this out and stretching it directly seemed to do wonders, as well as working on mobility with my ever-patient girlfriend. This honestly goes to show that ignoring a problem area is simply not the answer for its healing: find the source and work it, however you can.

For the past month now, I have been squatting and deadlifting with very minor pain, if anything; nothing heavy, but at least noticeably above bodyweight. I'm hoping to dial everything in and sign up for a meet at some point next year, even if not the the USA Powerlifting Aggie Showdown in February.

We're going to get more strict with our lifting again and think long and hard about what accessories need to go and what can stay. I want to say posting here will be more regular, but I won't guarantee it.

Training Log (37) - Legs

Training Log:

Squats:

Bar x 15

135 x 10

185 x 6

225 x 8

225 x 8

225 x 8

Lunges:

95 x 16

95 x 16

95 x 6

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Very brief workout today, just to get blood flowing and rebuild work capacity in legs. Will probably squat again on Sunday.

Training Log (36) - Shoulders/Arms

Training Log:

Dumbbell Press:
30 lbs x 10
50 x 10
50 x 10
50 x 10
50 x 10

Preachers
40 x 15
50 x 15
70 x 15
50 x 15

Reverse Pec-Deck:
85(?) x 15
85(?) x 15
85(?) x 15
85(?) x 15

Tricep Push Downs:

70 x 15

80 x 15

90 x 15

70 x 15

70 x 15

Close-grip Bench Press:

115 x 8

(superset) Hammer curls: 30 x 8

115 x 8

(superset) Hammer curls: 30 x 8

115 x 8

(superset) Hammer curls: 30 x 8

Machine Lateral Raises

60 x 12

(superset) upright row 40 x 12

60 x 12

(superset) upright row 40 x 12

60 x 12

(superset) upright row 40 x 12

60 x 12

(superset) upright row 40 x 12

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Woke up at 183.5, if I recall? Taking an easy week, wasn't looking for any big lifts.

Training Log (35)

Training Log:

Close Grip Bench Press:
6 x 160 lbs
6 x 160
6 x 160

Preacher Curls:
15 x 30 lbs
15 x 30
15 x 30

Straight Bar Curls:
8 x 60 lbs
8 x 60
8 x 60
8 x 60

Hammer Curls
10 x 35 lbs
10 x 35
10 x 35
10 x 35

Tricep Pushdowns:
20 x 110 lbs
(superset) Cable Curls 20 x 40
20 x 110 lbs
(superset) Cable Curls 20 x 40
20 x 110 lbs
(superset) Cable Curls 20 x 30

Wrist Curls:
25 x 95 lbs
25 x 95
25 x 95

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Woke up at 182.6

Training Log (34)

Training Log:

Front Squat:
8 x 135 lbs
3 x 140
3 x 160
10 x 180
3 x 190
10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Leg Press:
15 x 220 lbs
15 x 220
15 x 220
15 x 190
15 x 190
15 x 190

Calf Raises:
15 x 190 lbs
15 x 190
15 x 190
15 x 190
15 x 190

Captain's Chair Leg Raises:
3 sets of 15

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Light weight on the volume front squats to save my lower back. Still felt it by the end. Glutes are crazy sore the next day. Steph said feet were a little more stable, work in progress.

Training Log (33)

Training Log:

Bench Press:
12 x bar
3 x 135 lbs
3 x 140
3 x 160
7 x 180
3 x 190
15 x 140

Incine Bench:
10 x 85 lbs
10 x 85
10 x 85
10 x 85
10 x 85

Skullcrushers:
12 x 55 lbs
(superset) Lateral raises 12 x 15
12 x 55 lbs
(superset) Lateral raises 12 x 15

12 x 55 lbs
(superset) Lateral raises 12 x 15

12 x 55 lbs
(superset) Lateral raises 12 x 15

Machine Lateral Raises:

12 x 40 lbs

12 x 60

12 x 40

15 x 30

15 x 30

Tricep Pushdowns:

20 x 70 lbs

(superset) Facepulls 20 x 70

20 x 70 lbs

(superset) Facepulls 20 x 70

20 x 70 lbs

(superset) Facepulls 20 x 70

20 x 70 lbs

(superset) Facepulls 20 x 70

20 x 70 lbs

(superset) Facepulls 20 x 70

-----

Woke up at 181.5.

Training Log (32)

Training Log:

Bench Press:
10 x bar
10 x 135
10 x 155
6 x 175
7 x 165
10 x 155 (pause)
12 x 135
11 x 135

Deadlift:
10 x 135 lbs
8 x 185
5 x 225
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275

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Woke up at 180.0. Friday's workout.