So it's true, the hardest part of strength training is putting the weights away.
Last Tuesday, while picking up a 70# dumbbell after the workout I sprained my L5-S1 joint.
Once again, thank my lucky stars for Rob Crispo, he needled the surrounding muscles, but couldn't get the joint to crack, so he mobilized it with a variety of techniques and got me functional again.
He gave me some drills, which I've done daily since, and told me not to go heavy on squats or deadlifts for 7 to 10 days. Except when I wake up, until it's warmed up, it has been fine, since Friday.
Today, 3 days later, 6 days since the injury, we had 1 rep max pause back squat. 5 seconds in the bottom. I felt or each rep, and figured uninjured I would have gone for 275#.
225# felt fine so I put on 255# and that went up well, but it was heavy, so I hummed and I hawed for a few minutes and then called it my 1 rep max.
The the WOD.
10 min AMRAP
- 5 deadlifts 255#/195#
- 7 chest to bar pull ups
- 9 burpee box jumps.
I did women's Rx, at that weight the deadlifts didn't worry me, but the burpee box jumps did. For those I stepped down from the box and stepped down into the burpee. Switched to regular pull ups after round 1.
Managed 3 rounds plus 10 reps at a fairly pedestrian pace.
Post WOD was 3 sets of 10 good mornings vs ARMAP of anchored sit ups. on 1:00 rest
DId 15 sit ups per round and went light on the Good Morning, 45#-75#-75#
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