Still recovering...still pluggin' away

 

I haven't been on here in a long time.  I was pretty srue that my time as a higland gamer was done after this year's Woodland games...but I'm feeling the itch again...so here I am!

 

Question:

 

What are the ramnifcations of only being able to do front squats?  Since mine spine compression I haven't tried to put any weight directly on it(over 6 months now).

 

I am having a hard time getting my hips to activate in just about everything I do(throw, cleans, other things ) are there any tips or tricks you all can drop on me that would help?

 

As an update...still having a tiny bit of pain in those three discs from time to time.  Nothing too bad.  But I am getting some of my strength back.  Just modifying Matty V's program to have front squats instead of back squats and doing bench with my feet up(putting my feet on the floor KILLS my spine)!  Just started dead lifting again today and I feel pretty damn good.  Help me get back into the game.

Woodland is just the last time I threw and I was severely weak and ill prepared.  I shouldn't have thrown in my condition, but I'm a stubborn dumbass Scotch-Irish macho man - so I had no choice. 

 

As far as the leg press...I work out alone in my well stock garage - just not enough room for leg press.  So I'll stick to front squats.

 

I know that putting my feet up on the bench is not the best for the bench press, but I can not manage the pain enough to put my feet on the ground.  I was basically rold by my un-sportsminded doctor to stop lifting altogether and just become a fat lump of shit.  Then I consulted a friend of Matso's that is a chiropractor and he's been helping me with exercises that have gotten me to where I am today.  The concensus is that I NEED to keep my spin in the neutral position due to the compressed nature of my discs.  My pecs still get fatigued and sore, and I haven't noticed any severe deltoid pain so I must be doing something different then what you are imagining.  I know the balance thing is dangerous, but I am alone lifting everyday - dangerous in its own right - so I don't need to worry so much about others bumping me.  I lift smart, and I feel safe.  BUt you never know...  Anyways, I can still arch my back slightly with my feet on the bench...it's just something about having my hips pushed up with the feet on the ground that causes shocks to run up my spine...

 

...which leads to the hip activation situation.  I would need to see film as well, but I just "feel" like I am not getting the most out of my throws or oly lifts.  My distances are way down on the puts(which used to be my saving grace) - so I ASSUMED that my hips weren't getting through.  Once I start feeling like I can throw safely again I will get some video.

 

As far as helping myself...of course...just was asking for advice as my expertise is exhausted to this point.  I thank you for your support.  I used to read Sroka's posts all the time - so I will have to get back to reading this board daily for tips.

 

I wonder if I will ever get to a weight heavy enough for that crash?  Since I am already limited...I had benched 405 a few years back, now I can only manage about 280-290.  And I am sure you are familiar with Matso's program - so do you think even though I gradually increase my "Weenie-back" bench that I will eventually hit a ceiling and never have that crash?  I don't know...lots of late night/early morning wonderings.

 

At the Woodland games you know what I thought was going to make me shart my spine through my kilt was WOB, but I felt strong(even though I wans't) and suprisingly good the next day. Had we not switched over to a longer weight(we broke the one we were using) I think I could have cleared the opening height.  I'm short + longer weight = dragging the weight on the ground to throw.

 

Anyways.  Thanks for your input.

I agree with Rob--you are in charge of yourself and the physician is a "technical consultant", nothing more.  One of my wonderful colleagues doesn't believe in the idea of "limit the patient to limit the pain".  Instead, we need to find out how to move properly.

 

IMHO, front squats are just fine and I would NOT do plate-loaded leg presses because 1) they usually flatten your lumbar spine OUT of neutral, 2) going too low will cause you to flex the lumbar spine, not good for the disks at all, and 3) won't help engage any hip extension, which is critical to any of the throws with vertical component (stones, caber, WOB).  I feel you can work back into back squats, mindfully and systematically, not letting your ego or your past performances drive what you do.  For example, try out something at 50-60 percent of your current front squat, do it SPOT ON for 3-5 repetitions, write it down, and next time try for one more repetition (no more than two).  Writing it down is crucial for seeing your long-term progress--even one more repetition than before is progress.

 

Kettlebell swings would be a great way to help restore hip activation.  Worth a try.  Must think of flattening the front of your hips and squeezing the glutes together, staying tall and NOT leaning back.

 

As for the problems with your spine lying on a bench, stretch the heck out of your hip flexors!  What you're describing sounds like your spinal muscles and hip flexors are restricting you from getting into a comfortable and stable neutral spine position on the bench with feet on floor.  Try hugging one knee to chest to flatten spine with the straight leg lying on the ground.  Or dangling off the end of the bench.  That will help.  In the interim, you could try putting your feet on blocks/plates.  I agree that benching with your feet on the bench is not the best use of your time benching.  You might try a floor press with your legs out straight in front of you.

 

I hope some of these ideas work for you.

 

Teresa Merrick, Ph.D.

Bellevue, NE

 

 

Just to second Craig's point, I don't see ANY issue in only doing Front Squats together with a posterior chain movement like Snatch Grip Deads, RDLs, heavy Kettlebell Swings, etc., or even just tons of Snatches and Power Cleans.  Not that I am anyone to emulate, but I very rarely Back Squat anymore and I do not feel this has been my limiting factor at all.

 

With your butt sticking out, your hip flexors (psoas is a hip flexor) are tight, not weak.  That problem contributes to overdrive in your spinal erectors to make your back hurt. 

 

You need to work on strengthening abs without having hip flexion take over.  To strengthen against anterior pelvic tilt, you need strong abs with straight legs.  As a starter, lie flat on your back on the floor, legs straight and try to settle your lumbar spine into neutral (not flattened on floor0.  Reach your hands over head toward the floor WITHOUT allowing your spine to arch further, then return your hands to over your chest.  Go only to where you can control your spinal motion with your abs.  When done properly, you'll notice your abs working and possibly stretches in your hip flexors.  This move comes from "Fix Your Own Pain Without Drugs or Surgery by Dr Jolie Bookspan, a book I highly recommend.  She is the one who rejects the idea of "limit the patient to limit the pain". 

 

I hope this helps out!

 

Teresa Merrick, Ph.D.

Bellevue, NE

I also did cleans for the first time in like 2 months and I felt strong.  Actually my max went up by 10lbs.  So the back...while it still p's out on me once in a while...must be getting stronger.

 

I do a ton of core work...but limited to ab pull downs(suggested by Mark Bell in regards to back injury), a flat bench ab thingy I own, and planks.  In all honesty the ab pulldowns were the only thing I could handle until about 3 weeks ago.  The ab machine no longer hurts, and the planks only slightly hurt my back.  I had an ab wheel thing I used too...and that thing was awesome, but it broke somewhat and is less effective now.

 

Now I did tweak my back a tiny bit when I wrestled a kid to the ground during a brawl(I'm a juvenile corrections officer)...but it feels better after some rest and some power cleans...go figure.  I'm finding that INactivity actually causes more pain than any workout I do.

 

I do my ab pull downs either kneeling or standing.  I really focus on the abs doing as much of the load as possible...and I use bands - I don't have any fancy pulley machines in my garage.

 

I'm thinking of sneaking into my neighbor's yard(abandoned their house 4 months ago)today or tomorrow and throwing some stone or LWFD.  Should be interesting.