Well the road to recovery from this back injury is going slower than I expected. Friday my back was finally feeling about 80% or so, so I decided to try some straight deadlifting. Didnt go well. I worked up to 3 singles with 365 and my lumbosacral area just hurt. The pulls were painful, so at this point I know better than to push it. I shut it down and did some upper body reps.
Yesterday I came up with a recovery plan with my training partners, which consists of isometric core work (mostly planks), glute strengthening/activation, and mobility in my hips. They noticed that my spinal erectors on my left side are WAY bigger than my right---like freakishly so. I had no idea. I'm still not sure exactly why. My best guess is that my left glute is not firing properly and thus forcing my erectors to take over most of the work in pulls. My other thought is the supine grip I take with my left hand when pulling, which I have always done.
I will likely visit a chiro or sports-oriented PT soon.
Until then, my training will basically look like this:
Day 1: Press exercise, upper back exercise, triceps exercise (3-5 reps)
Day 2: Lower exercise (a squat or step-up), hamstring exercise, calf exercise, bicep exercise (8-12 reps)
Day 3: Press exercise, upper back exercise, triceps exercise (8-12 reps)
Day 4: Lower exercise (a squat or step-up), hamstring exercise, calf exercise, bicep exercise (3-5 reps)
Abs will be done every training day.
This simplifies things for me and will allow me work on some hypertrophy and get my back issues in order. I figure once I'm done with PA school I can return to an exclusive powerlifting regimen. It's not that I dont have the time to lift, but I personally dont want to compete unless I am pretty fvcking strong. I cant pull right now, I dont really squat, and my bench is nothing to write home about so it's just futile for me to keep trying to train like a powerlifter when clearly things are not conducive to that right now. I need to focus on just being healthy and muscular without sacrificing school.
Anyways I know no one cares but it's a good record for me, lol.