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Old 09-08-2013, 09:16 PM   #381
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Looks like Steve has all the bases covered to help you. I would only add that perhaps physio or massage would help. Bummed to hear of the issue, as I also know what it's like of course. Hope it's something simple. Could be just some inflammation as well. Take care buddy.
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Old 09-09-2013, 07:52 AM   #382
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So very sorry to hear about the back issues. Rest it up and come back strong.
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Old 09-09-2013, 02:37 PM   #383
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Quote:
Originally Posted by WilldBill88 View Post
Sorry to hear about your low back. Wish I had a magical answer for ya! Good work all around though!
Appreciate it Bill.

Quote:
Originally Posted by fenrisulfr View Post
Damn dude. That sucks. I'd be happy to work with you on some rehab stuff, until you go to a Dr.
On the Ohp it does put pressure on the lower back so be careful.
Appreciate your help Fen!

Quote:
Originally Posted by KD5NFW View Post
Hate to hear you are having low back issues DZ! I have had them since high school so I just live with it, but since this is new for you I would suggest hitting the doc sooner rather than later.

Agree with fen about watching that OHP. Going heavy on those definitely stresses my lower back
I don't know how you can just live with it. I'm thinking that it is just a muscle strain. Thnx Rich.

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I've had a few deadlift lower back issues over the years. My only advice is to rest it for a couple weeks, come back with moderate to light intensity and volume, and rarely train at 90% or more. Might want to do more lower rack pulls and mix them in with floor pulling. Might help some.
Sounds like a good plan. Thnx BtB!
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Old 09-09-2013, 02:38 PM   #384
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Quote:
Originally Posted by Squatter View Post
Looks like Steve has all the bases covered to help you. I would only add that perhaps physio or massage would help. Bummed to hear of the issue, as I also know what it's like of course. Hope it's something simple. Could be just some inflammation as well. Take care buddy.
I too hope it is something simple.
Thnx Jim.

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So very sorry to hear about the back issues. Rest it up and come back strong.
Back issues suck!
Thnx OR!
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Old 09-09-2013, 11:02 PM   #385
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9/9/2013

Smolov Jr. Bench Program

Bench w/u
45x10
65x5
115x5
135x3

Working
185x6x6

DB Rows
75x10x3

Pushdowns
25x15x3

BB Curls
45x10
55x10
60x10

DONE

Yes I have switched programs due to my lower back issue. This is only temporary. I figured this program is long/short enough that my back should be recovered to the point that I can start squatting and deadlifting with little to no pain. After running this by BtB, we agreed that this would be ok to do. After a week or two, he recommended that I try some knee high rack pulls, which I will do. I do plan on testing my squats with some very light bench squats on Wednesday just to see where I am at. IF there is no pain, I will throw these in once a week just for good measure.

I have also fashioned a foam roller out of 4"x2' PVC pipe and athletic tape. I got through most of the Agile 8. I will say that I do feel a bit better. Less pain and tightness in the lower back. IT bands were/are really tight as are my glutes. The tightness is probably the cause of my lower back issues.

I am going to finish this program at the end of this month and max out first full week of October. Once that is done I will restart my 3/5/1 program. Throughout this process and into the future I will continue to use my PVC roller every night to hopefully avoid this from happening again.

Thnx to BtB and Fen for their help. I really appreciate the help, ideas and suggestions you both gave me.
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Old 09-10-2013, 12:46 AM   #386
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I've had lots of good results with smolov programs,
Sorry to hear the lower back is playing up, come back strong
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Old 09-10-2013, 01:36 AM   #387
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Always wanted to try smolov. Good idea to try it while the circumstances are right. Hope you get some good gains!
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Old 09-10-2013, 08:01 AM   #388
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Good plan on the smolov jr. Rest up, roll like you lived in amsterdam,(HA) and get back healthy.
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Old 09-10-2013, 08:39 AM   #389
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Get done what you can. Nice modification to the routine until you can use your back again. You aren't letting grass grow under your feet and you are taking charge.
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Old 09-10-2013, 08:45 AM   #390
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All I got out of that write up was that you are a tight ass?

Haha good stuff getting in there and doing the work you can while on active recovery! No excuses at the DZ Gym
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