I have a bad back, two bulging/partially degenerated discs in lower back as well as one in the upper neck/spine. I have had a cortizone injection about a year and a half ago, and while I noticed some relief, it is not by any means 100%. I figure I will just have to learn to deal. Anyway, I haven't done squats in about 3 years and have done them the past two weeks. First off, it takes a full week to recover, is that normal? I don't rememeber it taking that long, and I run, so it's not like they don't get used ever. Also, my back is bothering me, which I figured as normal, but my neck really bothered me this week. Just want to know if anyone with similar injuries, what did you do about it? I am not on any hormones or supplements, and try and keep it light, sets of 275. any advice would be appreciated.
1-after a long break first squat session are always a pain in the leg for a full week or more for me, although when i'm back on track after several week i can squat twice a week.
2-to protect your back, strenghten your abs, wear a powerlifting belt and learn how to push your abs against the bell to protect your back.
3-to protect your upper back use a narrow grip and squeeze upper back, traps, lats etc.
don't use a wide grip with shitty upper back posture, you must be a block against the bar.
4-warm up, stretch, leg curl leg extension, prisonnier squat.
5-inspired from russian training don't go to failure on squat and dead. you'd better do 5 set of 7 reps with 315 with perfect form than one or two awful ego set of 5 reps with 365.
people always talk about smolov like the suicide squat, i don't think so, you never go over 85% of your max, but you do a lot of reps and your squat increase.
for me suicide squat is doing awful form set of 5 with 90% of your max week after week.
6-squat is one of the best exercise but squat is useless if you are injuried several time a year because of it, because of false form, to much ego, you peak, you get injuried, you start from zero again and again.
