I have not sat down and wrote down exactly what is wrong with my body on the blog, so I thought I would instead of just alluding to it in my training log posts. Allude = bitch about it.
I am no Dave Tate or Wesley that is for sure. Aka I haven’t ripped anything off the bone. But what I have done gets in the way big time and has really hindered my progress. That biggest thing is that I cannot injure myself to the point where it will effect my future career. I need my wrists, knees, and shoulders or I can’t do my job.
– This is the big one. I believe it is a really chronic facet issue and SI issue at this point. Really limits what I can do. The pain can be as mild as a slight ache and as bad as shooting pain down my ass that forces me to lie down.
Exercises This Eliminates: goblet/split squats, 45* back extensions, heavy goodmornings, decline sit ups, standing military presses, heavy BB SLDL/RDL/Dimels,
Exercises This Limits: any deadlift or squat variation not mentioned above, any lower back exercise, any compound leg exercise, any Olympic lift
Solution: Training around it as best as I can. Listen to my body and back off when the pain starts instead of grunting my way through it and hurting myself long term. Strengthen my ab and lower back musculature any way possible. Get chiropractic adjustments (good ones only) when needed.
– This is the other big one. Best guess without imaging is that my labrum is slightly torn. This scares me because shoulder injuries suck. I am really babying it right now and hoping for the best. I will quit lifting before I risk fucking my shoulder up worse.
Exercises This Eliminates: all barbell bench pressing of any type or angle
Exercises This Limits: DB bench pressing, all pressing exercises due to fear
Solution: keep hitting the exercises that cause zero pain as hard as possible, stretching and soft tissue work on the pecs, rotator cuff prehab, increase the amount of upper back, rear delt, and lat exercises, high rep DB work, stop at the first sign of any pain or weakness in the shoulder, posture
– This is a pain around the fibular head that varies in strength. This one doesn’t seem lifting related and I am not sure what the fuck is going on. Sometimes it seems like a hamstring issue, other times calf, and other times IT band. This one doesn’t effect my lifting too much and grunting through the pain doesn’t make it any worse.
Exercises This Eliminates: leg curls
Exercises This Limits: squats (on the descent), lunges
Solution: stretch and soft tissue work on the calves and hamstrings, grunt through it
– Just wear and tear. This is the knee I had surgery on in high school. Rarely a limiting factor
Exercises This Eliminates: none
Exercises This Limits: leg exercises occasionally
Solution: wear knee sleeves, warm up properly, grunt through it
– This is a side effect of my back issues. My left piriformis is stupid tight and loves to cramp up. When it starts spazzing, the only relief is lying down.
Exercises This Eliminates: anything that hurts the lower back will eventually cause my piriformis to go haywire
Exercises This Limits: same as lower back
Solution: stretch, soft tissue work, proper warm up, strengthen my abductors and glute max