Quote (cnbrkhancan @ May 15 2015 11:04am)

Cheers man much appreciated :)

By the way I want to maximize my protein gain while trying to keep my carb at the minimum. Can you suggest me a good isolated whey product that is rich on proteins and amino acids?

Thanks again and again in advance

Quote (Greet @ May 15 2015 01:30pm)

If I was to do 20-25 mins of HIIT right after my workouts, would you recommend having my shake (which includes BCAAs) prior to the HIIT, or is it okay after?

Quote (Zigity @ May 15 2015 05:07pm)

I ended up taking 8 days off my routine to let my back rest. The pain became a major nuisance, and I felt it while walking, sitting, and sleeping. It is a pain in my lower right back that i BELIEVE is due to improper form. I think I may have been over arching my lower back in squats which lead to this.

The pain was 95% gone when I started again (yesterday), and I deloaded by 15% when I got back into it, making sure to do adequate warmup sets as always (increasing 50lbs at a time until I hit my 5x5 weight)... but the pain came right back. The heavier the weight, the more I noticed it, which further leads me to thinking it is from bad form. I made sure to keep my feet a little past shoulder width, toes pointed out, knees pushed out, and focused on keeping my lower back straight. I am doing high bar squats because low bar feels strange, I haven't ever done them before.

Now that the semester is over I have even more time to hit the gym, but with this pain I cant... I feel it in various exercises including barbell rows and overhand press and a little bit in deadlifts. Even when I pinch my shoulder blades together and lean back on the bench for bench press, I feel the lower right back pain while leaning back.

Is the only answer here to rest again until the pain is gone and then MAKE ABSOLUTELY SURE my form is correct when I go back in? I've been squatting ever since high school and I like to think my form is at the very least pretty good... never had anybody tell me it was far off while being spotted. But then again, if it was correct, I wouldn't have this pain.

I have been seeing strength gains for the few weeks I have actually been on this routine ( link to post ) - but it kills me to skip days due to back pain, especially since I have to squat every time. Is this even normal? Would you suggest resting, recuperating, and retraining my form over altering my routine? Thanks!

Quote (SKCRaynor @ May 15 2015 09:26pm)

Hey there.

A proper solution would be first to rest, again. After the pain subsides from daily life (away from the gym), begin a good stretching routine (Yoga and Pilates would be helpful here). Avoid touching the particular aggravating exercise, whatsoever, until after a few weeks of stretching and decompression. When you go back, use a weight belt, go light, and focus on form. Gradually increase weight, and if you feel the pain again, STOP IMMEDIATELY. From there, you need to re-assess while doing a similar exercise, with different engagement. By this I mean, try a plate loaded leg press machine and see if you experience the same pain. If not, let's re-assess your form, and go from there.

Quote (Zigity @ May 16 2015 08:50pm)

If my insurance will cover it (which I doubt) I'm going to see a chiropractor very soon. Even if I have to cover it OOP i feel like he could examine my back and posture. i was reading another thread in the subforum and it lead me to believe i may have a similar problem, hyperlordosis. i dont have scoliosis but i so have pectus excavatum a little bit (not even ennough for a surgery)... would explain why my back, specifically my Lats have always been my weak point. I remember 6 months ago asking you for lat specific exercises. it makes sense, i always have slacked on abs, and my hammys are also much weaker than my quads. so it all sort of adds up.

in the meantime, i wonder what kind of workout routine i should follow. maybe a push-pull? idk

Quote (brownside @ May 17 2015 06:38pm)

Hey raynor about 6 months ago I tore my planta fascia. I'm good now I can run 4+ miles and hike with 45lbs on my back but sometimes my foot still bothers me and I don't want to get injured again. What can I do to prevent getting plantar fasciatis or plain tearing the tendon again.

Sometimes when I hike the outside of my foot feels like it's doing a lot of the work load and where I originally got hurt was on the inside part of the foot.

Quote (SKCRaynor @ May 17 2015 09:01pm)

For right now, I'd seriously consider doing your regular 5x5 plan, but avoid squats and replace with the aforementioned leg press or other substitute. In addition, I would train abs 2-3x per week, heavy and with purpose, in order to get that core strengthened.

Quote (SKCRaynor @ May 17 2015 06:02pm)

Get yourself a sleeve

http://www.amazon.com/s?ie=UTF8&page=1&rh=n:3760901,k:plantar%20fasciitis%20foot%20sleeve

Quote (SKCRaynor @ May 17 2015 09:01pm)

For right now, I'd seriously consider doing your regular 5x5 plan, but avoid squats and replace with the aforementioned leg press or other substitute. In addition, I would train abs 2-3x per week, heavy and with purpose, in order to get that core strengthened.