Quadratus Lumborum...not just a Latin toast

The gym (and family matters) have kept me busy and to my regret I have not actively updated my training blog. When I last left the loyal reader (s) I had a plan to increase mobility and stability working with Kelly from Kindred Spirits Bodyworks and Massage (our in-house massage therapist). To that end I reduced the volume of my accessory work to spend more time on recovery and mobility. And it was working well. I was also rehabbing my shoulder (myself - insurance for PT had run out) and had modified my upper body pressing to mainly reduced range of motion pressing on the main lifts (performing floor press and board press variants mainly). The long term goal is/was the USPA Midwest meet May 4 at Eaton Barbell.

In February I hit a 3-board bench PR with fat grips (340x3) and in the rack pull I pulled 540x1 (another PR). March and into April and everything was going along ok; hitting some PRs here and there. My bodyweight was up to 255-ish which was perfect. In March I picked up a nasty cold/flu type bug which the doc told me would just have to run its course. So I rested a lot and loaded up on OTC meds. Blood work from the doctor visit showed my cholesterol was too high so when I felt like eating again I made some adjustments to my diet. Unfortunately I shed weight; like 15 pounds. That affected my lifting. But my long term health goal is live long (and prosper) and spend time with my family so the weight loss was a blessing and a curse. (Originally I was not going to attack the fat loss until after the meet. But it goes to show that even subtle changes can bring positive results).

In late March/early April I got back into my bench shirt (first time since December) and had all sorts of timing issues which eventually got ironed out. My shoulder was getting a little achey and I was a bit weaker but that was probably a combination of weight loss and injury. Drills with the battling ropes (and massage therapy) helped with the shoulder.

I was getting really adjusted to my gear (despite the unperfect fit) and doing well with it. Six weeks out I worked up to a heavy single in the squat in "full battle regalia" (briefs, suit and belt) that was "ok". (Working by oneself sometimes sucks; I don't push myself as much as I can by myself in the interest of self-preservation. I found a way around it is to work up to a heavy single or percieved max then do a couple/few sets at a lower percentage.) Anyway a little disgusted with the squat, I decided to work up to a heavy pull too. I worked up to a PR (565) easily and left the rest in the tank. I dropped to 515 and switched to sumo and pulled another PR though this was a bit of a grinder. Either way, it was not planned but a huge confidence booster and told me I was on the right track.

So onto the last week of training (this week). Sunday was DE upper and was fine. Finished off with the battling rope for time and felt great. Monday back in gear and working up to 90% for 2 singles. Sometimes I have trouble with my foot position and thus unracking the weight I feel a bit unstable at first. I walk it out let it settle and all is good. Well Monday happened to be one of those days. On my last warm-up I struggled a bit with the walk out and felt a twinge in my left lower back. I did the set anyway and it was ok. So as I got out from under the bar it started hurting more. So what did I do?
loaded the bar for my work set and lay flat on my back trying to catch my breath. As long as I didn't move, it didn't hurt...much. Anyway, wrapped myself back up and smoked the next set in more pain now (especially after I was done). Now there was no position I could sit, stand, lean or lie in that did not feel like a knife in my back. Great. But I loaded the bar again for my last set. I mean I was almost there. I only needed ONE more rep. So I got ready again, got under the bar and as soon as I tried to unrack the bar I found I couldn't lift it. I mean I could but not without a stomach sickening pain in my lower back. Levi (who was spotting me) asked what was wrong and I said "cramps, cramps." I got under and out from that f$%^*&(# bar 3 times before I said to myself, "Self, this ain't gonna work."

I had achieved the third level of physical distress for an athlete; Level one - I got an "owie" or equivilent e.g. a little discomfort, Level two is a mild strain you work around but it doesn't really stop you - it comes with the territory then goes away, Level three is "I f!#$%&(& up something". You know when you do this because instantly you can't move, whether it's a bone sticking out of your skin or tearing some thing you know this isn't gonna be good.

To make a long story short; I strained my QL. I have done it before but not this bad. Kelly took a look at it the next day and said there was nothing she could do. I was on the ice bag and ibuprofen bus. In a few days she said she would look at it again and see what if anything she could do. That's tomorrow. In the meantime, I am a little more mobile than I was on Monday but there is not any way I have found that I can lie, sit or stand that gives me any relief from the pain. It doesn't hurt as much but it still hurts.

So now everything is on hold. I'm going to try to get into my shirt tomorrow and see how that feels in the event that in the next 9 days time I am good to go.

Good times,
Ed T.