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- Jul 10, 2013
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They go to the gym is where they fucking go.
I herniated two discs back in October. I exacerbated one of them in November to the point that I was bed ridden for a couple of weeks. I was able to get back into physical therapy in December and it's been a slow uphill climb since then. I'm currently suffering from some weakness and numbness in my right leg, but the strength is slowly starting to return. At this time I can't walk on my right heel without the foot falling to the floor. This will take awhile to come back, as the nerve was under pressure for such an extended period of time. There's a chance I may never get the strength back 100% but that's a bridge to cross when I get there.
I was recently discharged from physical therapy to continue my rehab at home since I had developed enough self efficacy. When I first went in we started with banded knee push outs and ball squeezes (plus ultrasound & stim/heat therapy). Eventually we worked up to glute bridges and back extensions. Then it was rack pulls and kettlebell squats. The final evolution that I'm on now is effectively the starting strength linear progression. I'm low-bar squatting, deadlifting from the ground & pressing. I haven't been doing much bench pressing but thats more because I don't particularly like it and prefer the OHP right now. I want to focus on movements that force me stabilize my lower back, even if it means lifting less weight. Protecting the low back is the goal, the weight is just a means to do it.
March 14th, 2021
Squat - 110lb
Press - 120lb
Deadlift - 150lb
Mobility: Good day. After some proper warmup had no issue getting into & out of the hole. No problems getting into proper deadlifting pose & holding low back throughout ROM.
Leg Strength: Can stand on both heels at once. Ball of my right foot can almost come off the ground but still can't fully separate. Feels stronger than it did a week ago.
Leg Pain: A little bit when setting up to squat. No pain during ROM.
I herniated two discs back in October. I exacerbated one of them in November to the point that I was bed ridden for a couple of weeks. I was able to get back into physical therapy in December and it's been a slow uphill climb since then. I'm currently suffering from some weakness and numbness in my right leg, but the strength is slowly starting to return. At this time I can't walk on my right heel without the foot falling to the floor. This will take awhile to come back, as the nerve was under pressure for such an extended period of time. There's a chance I may never get the strength back 100% but that's a bridge to cross when I get there.
I was recently discharged from physical therapy to continue my rehab at home since I had developed enough self efficacy. When I first went in we started with banded knee push outs and ball squeezes (plus ultrasound & stim/heat therapy). Eventually we worked up to glute bridges and back extensions. Then it was rack pulls and kettlebell squats. The final evolution that I'm on now is effectively the starting strength linear progression. I'm low-bar squatting, deadlifting from the ground & pressing. I haven't been doing much bench pressing but thats more because I don't particularly like it and prefer the OHP right now. I want to focus on movements that force me stabilize my lower back, even if it means lifting less weight. Protecting the low back is the goal, the weight is just a means to do it.
March 14th, 2021
Squat - 110lb
Press - 120lb
Deadlift - 150lb
Mobility: Good day. After some proper warmup had no issue getting into & out of the hole. No problems getting into proper deadlifting pose & holding low back throughout ROM.
Leg Strength: Can stand on both heels at once. Ball of my right foot can almost come off the ground but still can't fully separate. Feels stronger than it did a week ago.
Leg Pain: A little bit when setting up to squat. No pain during ROM.
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