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Performance Area => Injury, Prehab, & Rehab talk for the brittlebros => Topic started by: adarqui on October 14, 2012, 03:32:44 am

Title: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on October 14, 2012, 03:32:44 am
hi, if you find yourself or someone else ego-lifting, do a quick post to keep yourself/someone in check, to prevent injury.

ego lifting, ego training, ego XYZ

out of everyone on here, i'm probably the most guilty of it.. 100 total walking lunges with 30 lb db's? i mean come on wtf?

some of us need extra help in defeating this mental monster who seeks to derail us.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on October 14, 2012, 03:36:08 am
my current ego issue:

combining my SLRVJ prep with jogging has massively fatigued my lower back => STOP SLRVJ'n WHILE JOGGING UNTIL IT'S 100%.

work around:
1) continue jogging (without the SLRVJ prep)
2) incorporate SL box jumps instead

other than that, i'm doing pretty good.. i've been avoiding pushing the intensity on squat due to my anti ego lift protocol.. its simply nowhere near the appropriate time for me to go intense on squat. down the road, sure, but right now after coming off a 1 year training vacation, it would be absolutely idiotic for me to ego-squat.

thanks AELS!!!
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: entropy on October 14, 2012, 04:16:00 am
Recovering from this disease myself. I cringe looking at my older videos. I have a squat morning done from the bottom of a squat with over 300lb. Horrible looking deadlifts that are set down like a terrified camel.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Kingfish on October 14, 2012, 04:35:55 am
paused reps help get the ego-lifting in check..  :headbang:

(.. just did paused calf raises with 635lbs today.. lol..so much for that plan)
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Raptor on October 14, 2012, 04:37:07 am
http://www.youtube.com/watch?v=I1VUi7Gpcdo
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: vag on October 14, 2012, 05:20:43 am
^^^Awesome idea.
I think i have killed my lifting ego for good, have done so many deloads to fix dorm, stopped partial squatting , stopped squat-mornings , sent my working load down to 60kg/132lbs in squats 3 times lately in perfecting form iterations. Most recent achievement, dropped RDLs working load from 252 to 176.
Now the bad news: I can't let my quad heal! I stretch it , i foam roll it , i rest it and when it stops bugging a few days i stop SMR and i push again and re-injure it. I have noticed it responds bad to 'volume' squatting, eg 3x5 , not the day that i squat but the next one, but i still don't change my squat schedule. I also go out and jump on concrete. Supposedly they are sub-maximal jumps but actually they are ME to the point i feel that if i push more i will strain it! WTF , i am carrying a slightly injured quad for over 5 months now!!!  :uhhhfacepalm:
MINIMIZE SQUATS TIME UNDER TENSION!!!
TOTALLY PHASE OUT JUMPS!!!
KEEP STRETCHING/FOAM ROLLING EVEN WHEN IT FEELS HEALED!!!
:pissed:  :pissed:  :pissed:
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Raptor on October 14, 2012, 09:01:17 am
Do hip oriented exercises like straight leg deadlifts and good mornings for a while, see what happens.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on October 14, 2012, 12:37:24 pm
^^^Awesome idea.
I think i have killed my lifting ego for good, have done so many deloads to fix dorm, stopped partial squatting , stopped squat-mornings , sent my working load down to 60kg/132lbs in squats 3 times lately in perfecting form iterations. Most recent achievement, dropped RDLs working load from 252 to 176.
Now the bad news: I can't let my quad heal! I stretch it , i foam roll it , i rest it and when it stops bugging a few days i stop SMR and i push again and re-injure it. I have noticed it responds bad to 'volume' squatting, eg 3x5 , not the day that i squat but the next one, but i still don't change my squat schedule. I also go out and jump on concrete. Supposedly they are sub-maximal jumps but actually they are ME to the point i feel that if i push more i will strain it! WTF , i am carrying a slightly injured quad for over 5 months now!!!  :uhhhfacepalm:
MINIMIZE SQUATS TIME UNDER TENSION!!!
TOTALLY PHASE OUT JUMPS!!!
KEEP STRETCHING/FOAM ROLLING EVEN WHEN IT FEELS HEALED!!!
:pissed:  :pissed:  :pissed:

damn..

ya the 'keep stretching' thing is important.. got to keep that tissue pliable or it just gets wrecked when it re-tightens.. i've had quite a few quads pulls growing up, had to stretch them like crazy for months.

it's so hard to stay submax on jumps, might not even be worth going to a court.. i know it's very hard for me to hold back.. maybe instead for a while  do some jumps in a pool or something, or box jumps etc.. something where you can completely control the environment.. if all you have is an 18" box, you won't be enticed to go ME.

actual leg extensions on a machine can really help with pulled quads too.. really light, slow and controlled. sometimes it's nice to isolate a damaged muscle, because during squats, other knee extensors could be overcompensating for the damaged one, which would result in the damaged one not being rehabbed properly. so you might think you're strengthening it, but in reality, you're not, because everything is learning to kick in and take over for it.

good post.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: vag on October 14, 2012, 01:37:41 pm
^Thanks for the insight man. I did some leg extensions too , kingfish suggested them. Like stretching , when i felt i was healed i dumped them! Maybe i will bring them back , SL that time , just work on the injured quad. I'm ok with jumps , i will replace them with sprints. Most important is keep stretching and foam rolling daily. I will also swith to MSEM for a while to shorten the time under tension and see what happens.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on October 17, 2012, 07:53:00 am
note to self:

focus on multiple set light 20 rep squats. stop wimping out and messing with heavier 5's and 10's.

reason: they make my legs/body feel so good + they force me to stay lighter which is part of my current goal.. improve them slowly, but don't go heavy, let the adaptations dictate wheter i move up instead of forcing it.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: entropy on October 17, 2012, 07:57:49 am
note to self:

focus on multiple set light 20 rep squats. stop wimping out and messing with heavier 5's and 10's.

reason: they make my legs/body feel so good + they force me to stay lighter which is part of my current goal.. improve them slowly, but don't go heavy, let the adaptations dictate wheter i move up instead of forcing it.

I'm supposed to be doing the same with 10s but there is this reptilian part of my brain which says just keep adding weight, you can always reset it later and perfect form.. lol ego always wins :(
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on November 30, 2012, 10:22:51 pm
just say no to single arm deadlifts.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Raptor on December 01, 2012, 06:48:34 am
Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: LBSS on December 01, 2012, 02:00:24 pm
just say no to single arm deadlifts.

lol'd
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on December 01, 2012, 06:29:27 pm
Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

no. single arm deadlifts are dumb.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: JayC on December 03, 2012, 05:01:13 pm
Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: LBSS on December 03, 2012, 05:31:17 pm
Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

 :highfive:
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Raptor on December 03, 2012, 05:46:16 pm
Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

What about the weighed version? Is a weighed lunge safer than a weighed squat? Never heard of bodyweight bench presses.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on December 04, 2012, 06:26:02 am
don't do extreme atg squats (ass to floor) when the bar is on the deadlift rack.
i felt my back round when going up, but pain came next day.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: LBSS on December 04, 2012, 10:57:08 am
don't do extreme atg squats (ass to floor) when the bar is on the deadlift rack.
i felt my back round when going up, but pain came next day.

poetry.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: Raptor on December 04, 2012, 11:35:05 am
What is a "deadlift rack"?
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on December 04, 2012, 12:16:20 pm
you know when you squat you have these long things on both sides so if you can't make it you place it on that. well i put that low at knee height for RDL's, those are deadlift racks, low squat racks.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on February 24, 2013, 04:21:59 pm
I did Squats 60kg, my heaviest yet and with previous back pain after the squat i had none if not little pain until i started started bending over backward to stretch my back and some other things, basically i was playing with my back until i got this major pain in the mid lower back, which when i started bending back, sharp pain in that region. don't mess with things that are fragile.

When i get backpain, i twist my upperbody to both sides to the furthest and stretch even more until i hear crack to confirm some comfort and also bend over down brining my head towards my knees stretching my lower back until i hear crack to indicate a piece of my spine has been placed back in line.

but now i have this pain in my lower back, not at neutral but when i bend backwards very sharp pain but not so much when i bend forward.
Stupid of me to play with my back, even if i don't have any pain in that area cos it might just come back.

i have placed heat rub on it. Would foam rolling help and would you guys recommend icing it or not good idea as there are nerves running up my spine.

Regards
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: UMThrower on February 24, 2013, 06:49:56 pm
Yeah definitely foam roll. It sounds like the muscles are just really tight in your back from the back squats and need to be released
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on February 25, 2013, 05:30:27 am
is it safe to foam roll the lower back? or do i have to foam roll the glutes to reduce lower back pain or something?
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: UMThrower on March 05, 2013, 11:24:51 am
Foam rolling is safe any where on the body. All its doing is to helps stretch and release the muscle fascia out to put it back into the direction its supposed to be. It might be painful but thats because you have adhesions (knots) built up in the muscles which took some force to build and will require that force or more to undo.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on March 05, 2013, 12:22:20 pm
what if the pain is originating from the bone of the lower lumbar rather than muscle, which is what i feel, would foam rolling help that and do you know any videos i can follow on how to do the foam rolling for the lower back.

thanks
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: UMThrower on March 06, 2013, 10:45:34 am
The pain might be felt coming from the lower lumbar. But chances are the muscle is shortened right now and is pulling on the vertebrae and causing the discomfort. Just youtube lowerback foam rolling. The big thing is to go slowly over the muscles and any time you find a spot that is tender, just hold that position on the foam roller and let your body slowly sink onto the foam roller. Another thing to try is Joe Defranco's Agile 8. Youtube that as well. A lot of lower back pain can also originate from lack of mobility in the hips. Again this puts more stress on lowerback muscles and causes them to shorten.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on March 06, 2013, 12:18:00 pm
Nice one

Thanks
pc
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: LBSS on March 06, 2013, 04:57:35 pm
+1 for the agile 8.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: PointerRyan on March 08, 2013, 11:01:02 pm
well i had an ego issue, btu i stopped. weighted planks of 70kg for 45seconds. i'd still hold it even after feeling my lower back taking the stress.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on March 09, 2013, 08:27:22 am
where were you placing the weight? its best to place it between the shoulder blades if you want to do weighted planks.

Good Job
Save Life, Save a Joint
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: PointerRyan on March 10, 2013, 03:49:13 am
where were you placing the weight? its best to place it between the shoulder blades if you want to do weighted planks.

Good Job
Save Life, Save a Joint
well i tried it lower down on my back, as well as at the middle of m back. the lower one is a killer. even putting theweight in the middle, forcing yourself to hold a little longer stresses the middle back sectio nof your spine, the lower trapezius i believe. you can feel the effect when you lie down at night
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on March 10, 2013, 11:47:43 am
I did the lower back foam rolling tense your abs and move downward... man its like a core workout. I did the IT band foam roll man very very sore when i foam roll the mid part of my thigh the IT band but after my lower back was a little relieved but not a lot. after the agile 8 the area around the lower back pain the muscle and the back was sore and the muscle was flaming in pain terms.

But the IT band rolling man that just kills badly.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: PointerRyan on June 01, 2013, 06:46:54 am
deadlifting heavy without driving through the heels. gotta reduce the weight probably and squat the weight up without moving my hips up first
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on December 05, 2015, 05:19:48 pm
bump
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: LBSS on December 05, 2015, 06:30:50 pm
sorry to misattribute to vag!  :P

he is the one who has seemed to most embrace it in the last couple years though.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on December 05, 2015, 07:28:24 pm
sorry to misattribute to vag!  :P

np hah



Quote
he is the one who has seemed to most embrace it in the last couple years though.

i stopped training completely, thus I embraced it the most.  :trollface:
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on March 06, 2016, 06:04:43 pm
no hill sprints, no 400m sprints, no super high volume calisthenics, no changing my running form, no changing my walking form, no crazy stretching, no stupid shit.

just run without thinking about it, walk, simple calisthenics, simple stretching, and code.

aels.. but replace lifting with life.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on January 15, 2018, 06:05:02 am
For anybody who has knee pain's when squatting, should avoid pushing through that pain and still squatting, can lead to further damage.
Below is a video of someone who kept pushing through the pain. Viewer caution is advised as some parts you may find cringing (at the start).

http://www.youtube.com/watch?v=naskfsXkCUg
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on January 15, 2018, 10:37:36 am
won't even watch it. can't. dude looks wrecked from the cover photo.

man getting hurt sucks. training through pain sucks as well. health #1.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on January 23, 2018, 09:46:06 am
SQUAT - EMBRACED CORE = BACK INJURY

Without embracing more core last workout I could hardly manage 100kg and didn't know what the reason was and came out with a sore lower back and this time I could comfortably squat 110kg with embraced core and a safer back and felt more powerful the more I embraced my core.

The power of the core  :headbang:
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on February 13, 2018, 01:48:34 pm
SQUAT - EMBRACED CORE = BACK INJURY

Without embracing more core last workout I could hardly manage 100kg and didn't know what the reason was and came out with a sore lower back and this time I could comfortably squat 110kg with embraced core and a safer back and felt more powerful the more I embraced my core.

The power of the core  :headbang:

nice!!

I used to do all that through simply breathing, lots of air + valsalva.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on March 05, 2019, 10:54:16 am
Note to self: This directed to myself. I have this problem of chasing weight numbers, I want to be able to squat 3xbw squats whether box squats or partial squats. But reading what coges told entropy about wanting to be good at squatting or wanting to improve performance for me. I need to stop obsessing over trying to squat high numbers but rather maximize the gains I can from the current squat weight before moving on.

It's probably, or maybe not, like having a lot of lemons, you can either try and squeeze as many lemons as possible in the quickest time possible or try to maximise the number of juices squeezed from it as possible regardless of time. This way you can save a lot of bodily pains.

The high numbers will come but over time, no need to rush it.
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: adarqui on March 07, 2019, 12:40:42 pm
Note to self: This directed to myself. I have this problem of chasing weight numbers, I want to be able to squat 3xbw squats whether box squats or partial squats. But reading what coges told entropy about wanting to be good at squatting or wanting to improve performance for me. I need to stop obsessing over trying to squat high numbers but rather maximize the gains I can from the current squat weight before moving on.

It's probably, or maybe not, like having a lot of lemons, you can either try and squeeze as many lemons as possible in the quickest time possible or try to maximise the number of juices squeezed from it as possible regardless of time. This way you can save a lot of bodily pains.

The high numbers will come but over time, no need to rush it.

nice stuff!

in regards to performance: i think the way we should approach squat numbers is: can you squat (x % BW) whenever.. ? ie, what's your 1RM whenever? I mean can you just walk up to the bar and work up to 2 X BW, or 2.5, or 3?

so, achieving 3 x BW with a high level of specialization, which implies neglecting other aspects of fitness/performance, is probably a bad idea.

i mean my advice for everything is: health #1. secondary advice for jumping is: jump, squat, improve overall fitness, eat good, get enough sleep. included in improving overall fitness is stuff like occasional: running, sprinting, basketball (drills/practice/games/whatever), high rep low level reactive work (MR tucks etc), high volume jump sessions etc.. just stuff to improve overall fitness. regardless, I never say: "just squat". I don't get why anyone would do that if their goal is improving jumping. squat is an important component but not when it's used alone. so anyway, to add to that.. if you have a well rounded routine, then squatting itself is just another tool. building it is important but, not to the detriment of everything else. this gives you more of a long term approach to building your squat. as it increases, whil not neglecting the other components: sport specific movements, general fitness, diet, sleep, that gained horsepower will feed back into the system.

so that basically goes back to what you were saying - don't obsess about the overall squat number, let it be a significant tool in the overall system.

sure, 3xBW squat would be great, but not if it's done basically in isolation, so not to feed back into this continuous loop of development.

that said, I got my half squat to ~2.7 x BW. I did that while jumping nearly every day, eating good, getting fit as fu*k etc. I could feel the gains in squat help fuel the entire system, and the other components in the system helps fuel the gains in squat. that's how it's supposed to be IMHO.

number obsessing is fine, as long as it's part of the overall picture. 3xBW squat doesn't mean sh*t if when you reach it, you're out of shape etc. stuff like that.

it's a continuous system of development, not a magic trick. i think too many people end up focusing on the magic of certain exercises. i don't get it. with years of experience, one should actually move further away from "magic".

and yup. don't rush it! 100%

pc!
Title: Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
Post by: seifullaah73 on October 05, 2021, 03:14:57 pm
Well I had a strange moment, after some heavy box squatting and hex bar deadlifting I wanted to hang on a bar to decompress my spine and after a couple of seconds of hanging and contracted my core while hanging and then relaxing and after jumping off I couldn't stand up straight without my back and deep core paining, like breath taking type of pain.

It's strange how that happened, I did cobra stretch which presented no pain but after standing pain came back especially when neutral spine, so after some sitting it got better.

Need to stop stretching my back when I hurt it.