They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back on Sunday and figured, yeah, nothing like that ever caused me any real trouble.
So, yeah, I pulled a muscle in my lower right back / hip on Monday, cutting short my workout and throwing my whole plan into doubt.
Warm-Up: yeah, I did. And shoulder mobility. In retrospect, maybe not sufficient.
Burpees: 5 x 5 @ 60s
The following sets were all done in “supersets” or alternating…
Deadlift: 5 x 135 / 3 x 185 / 1 x 210 / 3 x 5 x 215. On rep 5 of the 3rd set I pulled the muscle, and the workout was over. It was supposed to be 5 x 5.
SSB Squat: 5 x 70 / 5 x 140 / 1 x 155 / 3 x 5 x 160. I completed all these prior to the muscle pull.
Shoulder Rehab: diagonal bent over reverse flyes 3 x 10 x 8 lbs DBs; shoulder press: 3 x 8 x 25 lbs KBs.
But there was no moving on. In fact I was crippled all day. I left the workout thinking (a) I’d not be squatting or deadlifting for at least 5 sessions (through my week 5) and (b) I should have realized that the high-volume of deadlifts in my current program would not be sustainable.
I had some worry that the pain I felt was disc or spine related, but palpation and exploration showed me pretty clearly that it wasn’t, at least not directly, related to the spine, and that it probably was entirely soft-tissue damage I was feeling, as opposed to connective tissue, cartilage, etc. More than likely it involves the right side erector spinae or the internal abdominal obliques or quadratus lumborum. The pull is closer to the attachment on the hips than to the spine.
I could not continue. Not that I didn’t try to walk it off. I jogged 800 meters, and walked 800 meters. And rolled it out. Nothing relieved it. I could barely move all day, and was in pain for most of the next day too, although it was better by Tuesday afternoon. We’ll see how long it takes to get back on plan.
Please note: I am absolutely convinced that this injury was NOT caused by poor form on the pull. I have been concentrating on using *perfect* form for the past month. The injury happened during the release phase of the last rep; form may have been relaxed since it wasn’t the pull. But I don’t think so. Overall, I suspect that my form — I have been exclusively focused on improving my extension as of late — was very good. So, injury… may rather have been a result of repetitive stress on a longstanding weakness (there are good, historical reasons of repeated injury to the leg and buttocks causing my right side to be weaker than my left). If recovery is good, normally this doesn’t affect me. In other words, this was caused by insufficient recovery. I have to let my pull heal for a few days, then embark on the Starr rehab.