Not what I wanted for Christmas
As the dutiful Westside boy I am, I went for good mornings today. I was hoping on setting a new 5 rep max at 105 kg/232 lbs. Everything went fine until I went down for the second rep with 95 kg/210 lbs on my back. It was a deep rep, at least parallel. When I started pushing into the bar to get back up I felt something in my lower back and the bar came crashing down on the pins. I dare not think what would have happened had I been doing my good mornings outside the rack.
My first though was that “now it finally happened, I just popped my back in two”. But the pain failed to materialize and I seemed to have a full range of motion (at least physically). Furthermore, when it happened it didn’t feel like something burst into pieces, it was more like something “rolled down a little”. My best guess is that I have a back sprain in the sacroiliac region and not a slipped disc. My copy of A Complete Guide to Sports Injuries informs me that a mild sprain of this kind should heal within 2-6 weeks with a moderate sprain requiring 6-8 weeks. Seems like I won’t be getting a big deadlift for Christmas.
The best I can hope for is that I can continue working my upper body, which would give me an excellent opportunity to boost my bench. How I feel tomorrow morning will probably be quite indicative of how badly I hurt myself. It goes without saying that I will have to think over my relationship with the good morning after this. I might be guilty of rushing things a little on this front by going too heavy too soon.
Arched-back good morning:
10 @ 40 kg/88 lbs
5 @ 50 kg/111 lbs
5 @ 60 kg/133 lbs
5 @ 70 kg/155 lbs
5 @ 80 kg/177 lbs
1 (injury on second rep) @ 95 kg/210 lbs
Total training time: 17 min