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25 weeks of Project Hulk 2012
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- Start date
So I ramped the workout up a bit just because I was in a bad mood the other day, and I didn't want to be dealing with tiny weights again.
Squat
5r 225
12r 275
9r 275
5r 275
9r 225
13r 135
BB OH shoulder press
12r 135
4r 205
5r 185
8r 135
6r 135
DB curls
8r 45
7r 45
6r 45
7r 45
7r 30
5r 30
Squat
5r 225
12r 275
9r 275
5r 275
9r 225
13r 135
BB OH shoulder press
12r 135
4r 205
5r 185
8r 135
6r 135
DB curls
8r 45
7r 45
6r 45
7r 45
7r 30
5r 30
So I also am no longer able to sleep on my stomach anymore without having my back feel like its been run over the next morning. I can only lay on my back or side. It's hard because ive always been a stomach sleeper. Not sure why this is happening now
Where does your back hurt when you sleep on your front bro?
I always go to sleep lying on my back but I'm on my side when I wake and my shoulders are all hunched up. Fuckin sucks, I gotta pop my shoulders every morning.
I always go to sleep lying on my back but I'm on my side when I wake and my shoulders are all hunched up. Fuckin sucks, I gotta pop my shoulders every morning.
I feel it tighten in my lower back, I don't know if it's flexibility issues or what
You're both right fellas, it's essentially your lower back getting stronger in a small range of motion. As you know stretch receptors are what prevent you from over stretching they also regulate the resting length of the muscle. I had the very same problem for YEARS. The problem is its not just the lower back muscles, the hip flexors are also affected, the tight lower back causes the back to arch more at rest, this has the knock on effect of shortening the resting length of the iliopsoas. What you need to do is stretch both, lower back and hip flexors. Pilates exercises for the lower and and transverse abdominals will help balance out the abs/erector spinae by tightening the lower and some.
A good thing to do to help avoid this issue is to do some hanging leg raises after any squatting or deadlifting, this will help decompress the lower spine and stretch the back muscles which will help reset the stretch receptors. LIGHT stretching in the AM is also good to reset stretch receptors but keep it seriously light and don't hold a stretch too long. Basically use the same intensity you would for your normal morning stretch, if you think you don't usually stretch in the morning you'd be wrong, pretty much every mammal stretches upon waking, it's as natural yawning which often accompanies it.
Coo I hope this helps bro, you really wanna jump on this seriously, I had to put up with this, found the solution the hardest way and it's not fun.
Welcome of course
It's something that can become very uncomfortable if ignored. I had to put up with it for ages before I found how to deal with it. I had physiotherapy, acupuncture, deep tissue massage you name it! Even after all that, I still have to take care of my lower back to make sure it doesn't go back to how it was.
It's something that can become very uncomfortable if ignored. I had to put up with it for ages before I found how to deal with it. I had physiotherapy, acupuncture, deep tissue massage you name it! Even after all that, I still have to take care of my lower back to make sure it doesn't go back to how it was.
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