My First Real Workout in 3 Weeks
Posted on 20. Jan, 2010 by yuri in Yuri's Workouts
Since busting my back on December 24th, I hadn’t really worked out for about 3 weeks.
But since my squatting accident, which led to some severe back extensor spasms, I have really only done some bodyweight exercises and deep core muscle activation.
However, over the last 10 days, I’ve been feeling close to 100%. In fact, on Monday, I demonstrated all the complex lifts that make up the new program for U of T soccer off-season without much difficulty. I’ve done 2 yoga sessions and a few short and light workouts at the gym.
But nothing really taxing. And that’s a good thing because the last thing you want to do after an injury is jump back in the saddle to quickly and push your body too soon.
Yesterday, however, I felt it was time to retest the movement that caused my injury – the squat – as well as other compound exercises like deadlifts, high pulls, and some more advanced core strengthening exercises.
And I felt really good. I started with deadlifts at about 80% of what I can normally lift for 8 reps. I also worked in sumo squats and high pulls, again at 80% of what I can normally lift.
My body felt great. I didn’t want to go crazy and go my personal max – that would simply be my ego getting me into more trouble. Instead, I was happy doing sub-maximal lifts and listening to how my body responded.
I’ll continue along with path for the next week, then I’ll be ready to go heavy again.
But I can’t emphasize this enough – listen to your body. Don’t lift heavy to impress someone or to prove something. It’s happened to me and I know a lot of people who do the same thing.
Go to the gym but leave your ego at home.
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