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Old 05-10-2010, 02:07 AM   #1
Collin O'Neill
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Default Missed a week in 5/3/1 due to injury

I tweaked my back last Tuesday, just enough to keep me from lifting hard for about one full week. It was week two in the cycle.

I managed to get in a proper bench press, and shoulder press. I did a partial back squat, but only did 70% x 3 and 80% x 3, the 90% would have been too much at the time.

In addition to all of that, I still got several conditioning sessions in, all upper-body focused.

I guess my question to the board is do I go back and re-do week two, or go forward to week three like nothing happened?
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Old 05-10-2010, 04:01 AM   #2
Derek Simonds
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If you are sure you are healed and know you can make the weights go forward. When that happened to me I took the next week as a rest week and started that cycle over again. Listen to your body is the only thing I can tell you.
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Old 05-10-2010, 11:50 AM   #3
Júlíus G. Magnússon
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You'll have to go by feel. Going by Wendler's Q&A on EliteFTS he would tell you to stay on the low side.
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Old 05-16-2010, 08:20 AM   #4
Will Peterson
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Quote:
Originally Posted by Collin O'Neill View Post
I did a partial back squat, but only did 70% x 3 and 80% x 3, the 90% would have been too much at the time.
I think that Derek has some very good advise on this. With the pressure that you are putting on your back, and your comment on 90% being too much while doing partial squats, you should give some thought to dropping you squat weight 10% and starting your cycle over. This doesn't mean you need to do the same on your other exercises.

If you take a week off, be sure to focus on your hamstrings both in work and flexibility. Stiff leg deads and good mornings in the 8 to 12 rep range along with focused static stretching and soft tissue work. If you are up to it, throw some ab roll outs into the mix to keep variety in your core stress.
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Old 05-17-2010, 04:54 AM   #5
Collin O'Neill
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Quote:
Originally Posted by Will Peterson View Post
I think that Derek has some very good advise on this. With the pressure that you are putting on your back, and your comment on 90% being too much while doing partial squats, you should give some thought to dropping you squat weight 10% and starting your cycle over. This doesn't mean you need to do the same on your other exercises.

If you take a week off, be sure to focus on your hamstrings both in work and flexibility. Stiff leg deads and good mornings in the 8 to 12 rep range along with focused static stretching and soft tissue work. If you are up to it, throw some ab roll outs into the mix to keep variety in your core stress.
I was somewhat vague in my wording there Will. I did full squats, what was partial about them was I did not complete the 90% x 3 set. This was due ONLY to my tweaked back at the time, not due to the weight being too much in general.

You are spot on with your second paragraph though. I stopped squatting for about a week and a half, came back in slow with front squats when I knew I could manage, and pushed DLs and full squats back to last Friday, 11 days after the injury. I squatted 315lbs x 2 (PR) and DL'd 385 x 2.

I kept my squat % the same, and dialed the DL back down to last cycles numbers, as it was a pulling movement that hurt me, and I wanted to be sure I was 100%. No pain though, so I think I am good to go!

*knock on wood*
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Old 05-17-2010, 05:09 AM   #6
Derek Simonds
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Glad to hear it worked out ok. Nice PR!
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