Yuku free message boards

Feb 28

powerclean
275 x1

clean pull from blocks ( inch above knee)
415x3x3

hang highpull
300 3x3

incline bench
300x1

march 3 highlights

Clean pulls( inch above knee)
420x3

hang highpull
320x3

clean pulls
435 2x3

jump squats
335 3x3

highlights from the last two days

clean pulls from 1 inch above knee
450 2x3 pr
470 x3 pr

2 board benchpress
435 x1
440 x1
440x1

2 board close grip bench
335 3x4
355 x2 pr

Today was the last day of 3 months of physio. more then a year after herniating a disk in my back I finally feel as good as i did before i hurt myself. I am very happy and i can easily say that physiotherapist should be every strength athletes (no mater what sport) best friend.

On a training note, on sunday i 1 board bench pressed 430 x1 will bench again today and see if i can hit 435 maybe 440.
I also tested out some of the exercises for my next training phase ( converting strength to power)

bench press throw 135 5x3
power clean 225x2 245x2 256x2 275 x1xf ( may switch these for power highpulls because i am brutal at the catch)
jump squats 225 4x3
barbell twists 135 2x10
low cable shot put 60 4x3

Hey sorry to hear about your back I know how you feel. First thing i did was go to a doc and he miss diagnosed it and i went for a long time just doing nothing. Go to a specialist who knows what they are doing or you will be spending alot more time dealing with this. Get the specialist to scan you and figure out how stable the area between the disk is. Guys like us are lucky because of the large amount of lower back muscle can help to stabalize the area.



If you don't need surgery and you do go the physio route try and find a physio who knows how to do spine minipulation and core work. I found out very quickly that even though i can do tons of crunches i don't have the strongest core. Once you find a good physio do exactly what they tell you to do. I wasn't allowed to do anything that would force me to bend over for. i more or less had to keep in a upright position. It will suck after a while that they are getting you to do stupid things but trust me it is worth it ( i had more then one moment where i had to to side bridges in the gym with the 90 pound girls but now i can bend over to put my own pants on).



lastly once you do get rehealed work on lifting technique and flexibility. The reason I hurt myself in the first place was because I was deadlifting and had poor technique ( rounded my lower back) this was partially due to a lack of technical knowledge and extrememly poor flexibility in my hamstrings.



So although things seem shitty right now just try and take it in stride. When i first started physio the physio said I had the back of a fifty year old and I am only 20, now i am stronger and smarter then I was before I hurt myself



Chris Pickering