I made a one month break from gym hoping it will relieve some of my pain in lower back and right wrist/forearm. Of course I was fucking wrong. My lower back is even worse now and my wrist is on fire constantly. For wrist I am 100% sure it’s dorsal wrist impingement and not carpal tunnel syndrome. I am unable to find any useful info online about rehab-ing that. Atm I am just rolling my forearm on lacrosse ball and occasionally doing “First knuckle push ups” exercise which I found on gymnastic forum .
This monday I started with gym again. I don’t know yet will I start 531 or what will I do.
I did 5 3 1 template but lowered max a lot.
I did mcgill big 3 for warmup, and some quick mobility drills.
Then High bar squats.
I will not doing low bar squats for now.
(Reason is wrist/forearm/elbow pain. I believe it’s mobility issue or bar position issue but It gave me much trouble in past).
Also I won’t be doing bench press at all. Reason is both lower back pain and wrist/forearm pain. Even slightly extending my lower back at bench press, shoot pain down my lower back. It’s not normal kind of pain it’s like someone stabbed me with knife. Also forearm pain , especially on right hand where my wrist is injured. I got pretty skinny forearms so maybe that contribute also.
Also my bench is stronger than my squat so I think it’s a problem xD
So this month I ll be focusing on bracing|core work. Also glute work since I think it’s contributing to my lowerback pain. All I did last training was squats and bulgarian split squats and my glute is on fire 3 days now. I was intending to do glute bridges| glute ham raises but ended up finishing my workout. I was thinking of doing squats / deadlifts 2 times a week. Also facepulls every training and rows on deadlift days. I intend to fix my kyphosis.
Here is last training squat:
It was 80kg only for 5 reps and it felt heavy. I focused on bracing mostly but on video I see some flexion in back
I feel like I am trying to high bar squat with lower bar mechanics . Especially when I squat with empty bar. I can’t be upright without weight on a bar and even with weight I think I lean too much for high bar.
Also I have trouble with keeping knees out. They want to collapse in. I think I had less problem with low bar with that.