It's been a week since I injured my back and since then I have been furiously working the rehab so I can get back under the bar. My rehab protocol has been quite simple, plenty of glute activation work for my left glute, painkillers to unclamp the lumbar area that had locked down tight and some specific mobility movements.
Tonight was my first session back and I kept it simple, squats, deads and bench finishing with rows and leg raises. The weights were very light with a focus on loading the big three and ensuring no residual issues with the lower back/disc. As my physio suggested while the back may feel okay it is the first 1-2 weeks following an injury where you can be vulnerable if you are too mercenary with re-loading the back. Overall the session went well, I'll repeat it again on Thursday and rest for two days before kicking off my base building routine for States.
I am getting some coaching for this next cycle and I am really looking forward to it. I think given how busy things are in the rest of my life at the moment I am happy to sit back, shut up and follow someone else's direction for once.
I was pretty focused on my back tonight, keenly aware of how it felt but I still managed to be amused by the going's on in my new gym. Again based on what I have observed it appears I am the odd one out by not having a huge sleeve tattoo. Similarly lots of 'bro's' were hitting cable delt work and I watched with incredulity while a really really skinny guy was groaning hard as he spent the whole session doing some freaky dumbbell shrugs!
Hey, I am far from perfect but having trained for a year at PTC Perth having to resume at a mainstream gym shows just how misguided the average gym goer can be!
Stay Strong
Thomo
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