Blut Wump - Korte 3x3

[blut wump]

Week 6 Day 2

Bad news: while Deadlifting I got a huge pain just below my lats on the right. The guy at the gym mumbled something about side erectors at which point I wished I knew more about anatomy than I do. After the second top single on Monday I had a brief ache there which struck me as odd since I couldn't think what my lats might have been doing to get so involved. Today on my first 125Kg rep I had a warning sensation which I ignored. On the second rep I got a severe warning pain which I couldn't ignore. I've taken Ibuprofen and am applying cold to it now before applying heat and then I'll apply cold again. There's no visible discoloration and I can move but have to be careful. It might be a muscle pull or a fascia tear. I don't know enough.

My Korte experience could be over.

I'll post up the Squat and Bench part of the workout later, probably, but there was nothing much to report. The Squats were straightforward. The Bench felt heavyish but not a problem. The Deads felt fine upto 110Kg but the 125Kg took me out.

 

[Guinness5.0]

Crap. We're dropping like flies. Hopefully it's nothing. Good luck bro.

 

[blut wump]

Thanks, there's still no sign of bruising and I'm about to switch pack to a cold pack. I'll not be deadlifting on Friday, though, and I doubt I'll have had time for the necessary lobotomy to be attempting a new Deadlift PR on Monday.

How's your recovery going?

 

[Guinness5.0]

How's your recovery going?

Quite well, actually.

Starting Strength has been a BIG help- just when I think I'm squatting fine I learn something new. I squatted 335 for 3x3 yesterday, then did front squats and I feel good today. I think I was overdoing the whole ATF thing; I was jamming myself down rather than simply stopping naturally. Couple that with my 315 lb. deadlift marathons and I think that was the problem (and pulling heavy 2x/week before that- ugh I'm a dumbass sometimes).

I'm dieting though (down to 241 ) and my fitness and strength are receding. I'm gonna run a standard DF 5x5 with one minor change when I feel that my back is close to 100% (should be a week or two at a guess). I'm going to row for 5x5 mon. and power clean for heavy triples (not sure on sets, but probably 6 or 7 for volume, but that may change) on fri. I love PC's and rowing and I can't bear the thought of skipping one for now.

 

[Jim Ouini]

Ouch, sorry to hear that BW. Best of luck.

Slightly off-topic, but for me running back to back 5 x 5's kind of beat me down. I really need to be dedicated to cycling in some higher rep/lower intensity phases throughout the year. I tried to do this but got carried away with the speed deads and flamed out.

Back on topic and mumbling out loud, you are very 'lower back aware', I seems, so I wonder if it was a compensatory type thing with your posterior chain being so much stronger than some of the other stabilizers. Obviously not an anatomy expert here and random speculation is pretty useless. But what are fellow forum members for

Anyway, like Guinness said hopefully it'll pass and you can reap the rewards of busting your ass the past 5 weeks

 

[Jim Ouini]

Quite well, actually.

Starting Strength has been a BIG help- just when I think I'm squatting fine I learn something new. I squatted 335 for 3x3 yesterday, then did front squats and I feel good today. I think I was overdoing the whole ATF thing; I was jamming myself down rather than simply stopping naturally. Couple that with my 315 lb. deadlift marathons and I think that was the problem (and pulling heavy 2x/week before that- ugh I'm a dumbass sometimes).

I'm dieting though (down to 241 ) and my fitness and strength are receding. I'm gonna run a standard DF 5x5 with one minor change when I feel that my back is close to 100% (should be a week or two at a guess). I'm going to row for 5x5 mon. and power clean for heavy triples (not sure on sets, but probably 6 or 7 for volume, but that may change) on fri. I love PC's and rowing and I can't bear the thought of skipping one for now.

Nice. Ya know I've taken the whole week off from lifting except for some sled dragging and light kettlebelling and I'm starting to feel good...not having to roll out of bed (well I may have to rock a little first ), can walk down the stairs without leaning against the wall lol. I feel a lot better about starting another strength phase, although I have no idea where my squat is right now.

(down to 241 )

You guys are monsters.

 

[blut wump]

You could be right and thanks for any hogwash you might be hitting me with.

I was just remembering the Holy Grail "Bring out yer dead" scene: "I'm feeling better... I think I'll go for a walk, now"

Anyway, I hate the thought of madcow popping in and having a chuckle at my failure to complete this bugger of a program so I need to see how much I'm injured asap. I'm glad it went with 125Kg on the bar rather than 180Kg. If I assume I actually hurt it on Monday, imagine if I'd gone for another single. Yikes.

If I assume that I really would be stupid to continue this one then I need to think in terms of recovery time. Maybe I can run a 2x per week deload for a couple or three weeks and then go back to week 5 and continue. Of course, MC2 will still give me red lights but I might get new PRs out of it.

G5.0, I hate that loss of strength on losing weight. I'm missing rows of late and keep thinking that maybe I should do some. The PC was enjoyable on the last 5x5.

Maybe it'd even make sense to take a week entirely off. I'm not happy.

Actually, it is feeling a lot better after the Ibuprofen and a couple of rounds of cold and hot. Maybe it'll all be fine by Friday.

 

[anotherbutters]

Damn. Really sorry to hear that. Hope things aren't as bad as they feel. I'd be mad as hell.

 

[d-dub]

Good luck with the recovery..thats a bummer

 

[blut wump]

Thanks everyone, I feel like I'm receiving "Get Well Soon" cards.

I think I have to accept now that the program is over. I'm in state where I have to orchestrate any complex manoeuvre such as getting up out of a chair. I'm glad that I haven't had cause to sneeze yet since I think I'd resent it.

There's no bruising, for what that's worth. I just need to try and learn something from this and get on with recovery.

Maybe I just pushed too much too enthusiastically after the loading phase and maybe the new projected targets were too much too soon for a tired body. Maybe Jim's suggestion that I have some good stabilizers but not enough all-round support is correct. It's always the weakest link that breaks.

I'll hope for a light workout next Monday to see how I feel.