Hey, sorry! That really sucks. That must be pretty frustrating for you. Don't forget ice. And maybe Rippetoe Rehab Sets.
Maybe I'll start tomorrow with back extensions if I feel up to it. :)
I called my chiro today, but he was closed. Left him a message and he called right back - he's his own answering service. Had me come in and gave me a working over. It's not as painful as it was earlier - I couldn't stand up without excruciating pain. Now at least I can get around...and he said it's a spasm and pull, not a sprain or a tear. Woof. Anyway, he's got me using heat on it, it's past the point of the utility of ice.
I'll be good as new eventually. I'm glad I got a former competitive athlete to train me - not a word about training too hard or overdoing it. He always focuses on what specifically to avoid and what I can do to help make it better. Hope he knows what he's doing because it sure sounds good!
It's fun to see you in DeFranco's video. I trust you'll be back there soon, in one piece.
I'm thinking Thursday won't be so good. I'll probably need to wait until Monday...bleh. But now I know it's not such a big deal...
I'm just bummed I got lifting! I mean, hurt doing cable rows with good form? Geez...that must have been a muscle injury just waiting for the first chance to erupt. Not exactly a really hard, technical exercise fraught with peril. I feel bad telling my trainer I'm so easy to break. We already had to write off squats until I get my back in shape. This sure isn't going to help me catch up on face pulls.
The Bulgarians with added ROM look brutal.
I can't tell you how precisely I can map my gluteus minimus and hip flexor muscles today, just by soreness. They were so hard...I went all the way until my kneecap brushed the floor...it's hard to come up out of the bottom. I'm proud of the fact I managed with with 2 x 10 DBs! They look really
y, but man, I almost started shrugging them up to get the motion started by the last few reps.
If you try these, get short box to use, and I'd do these the first time with little or no weight.
I've seen guys doing what they call a "speed skater" version - you do 1 1/2 reps. Down, halfway up, down, up = 1 rep. With extended ROM. It's amazing all the variations of lunges, step-ups, and split-squats I've seen at that gym.
Good luck squatting!