BS: DNF
Bad news. I strained muscles in my back attempting back squats. The weight was not heavy but for some reason as I stepped under the bar I felt creaky and stiff. I think the warm up I typically do was insufficient for whatever reason. I should have paid attention to what my body was saying but I thought that I would just loosen up over the first set and be set to go. I finished the first 3 reps no problem and with the fourth being a bit sluggish. On the fifth rep of the first set, as I was coming out of the hole, I felt my lower back go slack and round and then snap back tight. And that was all she wrote. I knew something was wrong right away and just called it a day.
It is disappointing because this means I have to take a week, hopefully no more than a week, off. I hate not working out. I get depressed!
So a take away from the injury is that I know where a weak spot is and that is my lower back, erector spinae, or the stabilizing muscles. I am going to deload a little over 30% and get down to 185lbs for BS. I am going to add in some more assistance exercises that will focus on the lumbar section; good mornings, back extension, romanian deadlift, front squat, ab roller (I love the intense rock music for ab roller...he is a bad ass though) etc. Basically anything that will focus or be heavily tilted to the stabilizer muscles. I think this also is indicative of a weak DL. If I focus on improving the dead lift I think my squat will come along nicely. This may actually be a good thing because I am always, ALWAYS, plateauing at 300-315lbs for BS and my dead lift has never really been too great. This may be the fire under my ass I need to really get strong on the dead lift.
Aside from myself, you will all be the first to know when I am back in the gym. Maybe now I can finally get the post about epigentics I have been working on posted...
Cheers!
