strained back, how to come back to the 5 x 5

[steig]

I was in week 2 of Madcow's 5 x 5 program when I strained by lower back squatting in the 3rd workout. I've had it adjusted by my doctor and I'm looking at about a week off from lifting. How should I come back after 7 - 10 days? Do I start the program over again or repeat week 2 with some lower weights on the squat? I believe i over taxed my system running bleachers the night before squatting, that mistake won't happen again.

 

[Madcow2]

You'd have to start from the beginning again. I'd take a light week or two first with a couple squatting sessions just to make sure you are up to it. Maybe start very light and run the 6 week volume phase only hitting decent weight in week 3 and then records in weeks 5/6.

 

[TheOak84]

my back hurts also... like achey, too much heavy squats... is this a bad sign

 

[blut wump]

my back hurts also... like achey, too much heavy squats... is this a bad sign

If your back aches from squats you're not deadlifting hard enough.

I still fear the deadlift but, unless I've actually felt something move, I tend to feel an aching back is a good sign. I can't recall how I felt in week9, though, it was mostly a blur.

steig, did your form slip out or do you think that the fatigue just allowed you to overdo the weght without realising?

 

[steig]

Thanks for the info. My form was good on all my sets. I was pyramiding the squat. The plan was 185, 205, 225, 245, and then 265. I was fine through 225 and then on my 3rd rep at 245 I felt my lower back tighten up as I neared the bottom of the rep. The day before I was very fatigued in my back from the light squats and deads. I had gotten all 5 sets of dead lifts at 245. But in the evening I ran a few sets of stadium bleachers with my girlfriend, I stopped early but I think it fatigued me to much. I just believe my back had not recovered and couldn't support me. I normally don't feel any back pain when i squat. I go for very strict form even if it means I'm using a little less weight. i do the same for my deadlift form also. I want my muscles to ache but not from improper use.

 

[Guinness5.0]

Are you still fairly new to squatting?

 

[Madcow2]

my back hurts also... like achey, too much heavy squats... is this a bad sign

The lower back gets hit in so many movements and can take a long time to recover. As I recall you are at the end or just finished. Take an easy 2 weeks with low frequency and lighter weights and give it a chance to catch back up. You might also want to think about hypers (I happen to really like the 45 degree specifically for to strengthen my waiste which an arch does a good job of shielding), reverse hypers if you have the equipment, and working in some good mornings into your next phase (even lighter high rep for assistance work).

 

[TheOak84]

You might also want to think about hypers (I happen to really like the 45 degree specifically for to strengthen my waiste which an arch does a good job of shielding), reverse hypers if you have the equipment, and working in some good mornings into your next phase (even lighter high rep for assistance work).

already covered buddy

check the 5x5 thread

 

[steig]

Are you still fairly new to squatting?

Not completely new, I've been barbell squatting for about a year and a half. Before I would use leg press or machines. the weights are low because I'm a little guy. 5'10 and about 150 lb.