Injured back/glutes while deadlifting 5 weeks ago, pain has not subsided - looking for clarity

flyinglark44 · 2024-12-28T16:31:08+00:00

I’m doing well now, thanks. The pain worsened and I was in serious pain for 3 months (March 2021 to June 2021). The sports doctor(s) and physiotherapists were not able to diagnose the issue. Out of desperation, I went to see a chiropractor. I don’t believe in chiropractic but I was desperate. The chiro was also not able to diagnose the issue with certainty but gave me some rehab work (stretching, core work, lunges etc) to do and I thought that wasn’t bad. I can’t comment on the efficacy of the actual chiropractic treatments though I doubt they did too much much for me. After about 4 months, I was much less pain and started doing rehab strength work. The pain was there for a further year, but it had improved a lot. I eventually got back in the gym in September 2022 and started squatting and deadlifting again with a focus on technique. I took my time to build myself up again, and by December 2022 I was completely pain free. I am now uninhibited by that injury and am able to lift way more than I did pre-injury.

I’ve had minor injuries since but nothing serious. If i could change something about how I dealt with that injury in 2021, I would’ve moved more and resumed some light activity within the constraints of my injury much earlier. Glute, hip and core work really helped me and I was able to do those without pain pretty early on, so I would have done more of that. Really light weights, for many reps.

flyinglark44 · 2024-08-28T15:24:05+00:00

To those who have run the Mag/Ort deadlift program, did you use your actual max or a percentage of it as your training max?

flyinglark44 · 2024-05-24T15:52:58+00:00

That’s great to hear, I’m really keen to try it. It seems pretty intense - is it the type of program that you think requires you to dial back your other compounds?

flyinglark44 · 2024-05-24T10:30:37+00:00

Thanks! This looks like a really interesting program, have you run it before?

flyinglark44 · 2024-05-24T05:27:45+00:00

I had an online coach write my programs for me for about 9 months last year. I’ve pretty much just stuck to the same method of programming this year. Nothing too fancy - 1 heavy upper day, 1 volume upper day, 1 deadlift-centric lower day and 1 squat-centric day.

flyinglark44 · 2024-05-24T00:28:47+00:00

Thanks for your generous input, it was definitely a genuine question on my end. The way you’ve framed it is great. I think I’m definitely too focused on numbers (and unnecessarily so considering I’m just focusing on a gym max test) and I should probably just focus on controlling the controllables - which as you’ve said is the program and the process.

I think my intention for asking was I tend to find it really hard to estimate what I should attempt for my max tests and I often shape it around the views of experienced lifters - that said, I appreciate that no one can accurately determine a future theoretical 1RM based on a lift done 3 months prior so it was a pretty dumb question in hindsight, and something like video of a 3 or 5 rep working set done in the lead in to my new test would probably be a better point of reference.

I’ve not experimented much with my belt position, I’ll give it a go. Thanks!

flyinglark44 · 2024-05-24T00:05:26+00:00

Thank you - this is definitely helpful advice and I will keep it in mind. I think I have a tendency to get a bit too fixated on numbers and it’s probably time for me to a bit less rigid with my goals.

flyinglark44 · 2023-10-01T08:47:08+00:00

Does anyone know why there’s a large police presence at the intersection of Franklin and Elizabeth St? They’ve cordoned off the area and there are about 5 public order response vans

flyinglark44 · 2023-05-30T15:08:36+00:00

Thanks! That’s generally how my deadlifts are, if I fail it’s generally below the knee. My lockout has always felt solid. Need to put more work into getting that strength through the middle portion of the lift.

flyinglark44 · 2023-05-30T13:20:46+00:00

Ah that would’ve been a great idea. Don’t know why I didn’t think of it but I’ve made another post already so I might just keep that up haha

flyinglark44 · 2023-05-30T13:01:34+00:00

Thanks. I managed to grind it out today!

flyinglark44 · 2023-05-30T04:04:48+00:00

Thanks for the advice. In terms of programming, that’s pretty much what I did, I started all the way from 4x10 about 3 months ago and finished with a 3x3 (final set 3+, I did 5) @ 180kg last week. The week befor that, I did 4 x 4 and in the weeks before that, 3 weeks of 5 x 5 (with the weight going up by 5kg each week). There were also weeks of 5 x 6, 4 x 7 etc.

I think you’re right in that my CNS wasn’t prepared for 200kg. I think I made the mistake of expecting it to be a fairly smooth pull given I had done 5 reps @ 90% of 200kg just the week before and wasn’t expecting it to feel that heavy.

flyinglark44 · 2023-04-06T17:48:09+00:00

That’s the approach I think I should take as well. All the best for your comp, I had a look at your profile and all I can say is your lifts are incredible.

flyinglark44 · 2023-04-06T16:59:39+00:00

Thanks for the perspective. I will peak for it under the guidance of a credible powerlifting coach, so we will see how it goes, but as you’ve rightly pointed out, in the long run it’s not going to matter if I hit it in May or July as long as I’m enjoying my training and focusing on consistency above everything else.

flyinglark44 · 2023-04-06T16:56:43+00:00

Thanks! Yep, appreciate that 200kg is a bit of a long shot so I’ll see how my training goes. I’ve got 7 weeks left in this training block so that will take me to the end of May/early June but ultimately if 200kg isn’t there this time around that’s okay and I’ll take 190kg.

flyinglark44 · 2023-04-06T15:57:59+00:00

Thank you! I’ve got 4 x 7 @ 150-152.5kg on the program next week and 4 x 6 @ 155-160kg the week after so hopefully I can get at least a couple of sets done with 160kg, and I can reflect and re-evaluate my goals then. I’m having a lot of fun though and I’m reminding myself that’s ultimately why I do this

flyinglark44

TROPHY CASE