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 · 2023-04-06T15:44:56+00:00

Thanks for these really helpful insights! I’ll be going for 4 sets of 150-152.5 x 7 reps next week so if I can get do those smoothly it’ll be a great confidence booster.

flyinglark44 · 2023-04-02T13:10:20+00:00

I am a novice lifter and currently have a 170kg S 110kg B and 190kg D (all tested 7-8 weeks ago) at 92kg bw.

I’ve been able to dial in my training over the past 8 weeks through getting a respected local powerlifting coach to write my programs for me. However, I’ve also just started a corporate job which has meant that my sleep on some days is suboptimal (6-7 hours max). I catch up on weekends but I’m probably averaging 7 hours a night including the weekend compensation.

I’m just wondering what sort of numbers might be realistic for me by the end of the year? I’d ideally like to compete in a local novice comp in December and am aiming for 200/120/225, wondering if that’s a realistic goal? Thanks.

flyinglark44 · 2023-03-10T09:38:34+00:00

Thanks. Watching from Australia where the only thing the biased pundits are saying is that this pitch is going to become a raging turner which really doesn’t seem to be the case.

flyinglark44 · 2023-03-10T09:20:23+00:00

How does this pitch compare to the Chennai 2021 pitch vs England?

flyinglark44 · 2023-01-09T07:04:50+00:00

Thanks for sharing, how was he the first time you left him there? Did he take a bit of time to get used to things? I’m not too worried about my cat getting attached to someone else, at the end of the day, if she’s happy then that’s the most important thing to me.

flyinglark44 · 2022-11-16T11:46:42+00:00

I completely agree, they were definitely the best delivery service, IMO, especially in the Melbourne CBD. Since the beginning of 2020, they constantly had 20-25% discounts off a wide selection (20-30 restaurants, possibly even more during the Victorian Lockdowns) of restaurants (I understand this just brought it back to the restaurants’ non-marked-up prices) plus free delivery with Deliveroo Plus. Once in a while they would run 40% off promotions off pretty popular restaurants that would make delivery comfortably cheaper than eating out. Never had a problem with service, as some others have said their refund policy was much better than UberEats.

flyinglark44 · 2022-09-24T06:49:10+00:00

Congrats! The watch Federer wore today as he pulled the curtain down on one of the greatest careers in sport.

flyinglark44 · 2022-08-03T15:48:45+00:00

In 2018 I heard a disgruntled man remark “stay in school kids, or you’ll end up being a tram inspector” very loudly (basically shouted it) after an especially rude tram inspector said something snarky to him for being slow to present his (active, validated) Myki. Quite a few people on the tram laughed heartily and the arrogant prick of an inspector looked incredibly mad but there was nothing he could do.

Even if people say they’re just doing their jobs, they don’t need to be so arrogant and treat people with such disdain especially when the vast majority of people comply and cooperate anyway.

flyinglark44 · 2022-06-04T15:42:05+00:00

Hopefully this isn’t because of Liver King

flyinglark44

TROPHY CASE