On August 4th I hurt my back doing Romanian deadlifts. It was a laying on the floor afraid to move hurt. I heard a crunching noise come from the left side of my back toward my hip. I immediately and quite gingerly left the gym, went home, took 800mg ibuprofen, 2 Soma(muscle relaxers)put a back of ice on my back and called my ART doctor for an appointment.
After treatment the next 2 days and continued icing and ibuprofen for the next few days I ventured back to the gym. I did some light GM and RDL with just the bar as my back was still very sore and unstable. The next workout 2 days later my back was still sore and unstable and I was afraid to do any back squats so I decided to do Overhead Squats for a while. A while turned out to 7 weeks of doing nothing but OHS, GM and RDL in my modified Waterbury Method workouts.
My most recent max raw squat was 495 last October before I had rotator cuff surgery. That day I was planning on trying a max so I did nothing but singles until I got to 495. Today I get to the gym and decide to do back squats for a 5x5. I warm up with double and triples up to 315. Load the bar to 425 and get an easy 5, got to 440 and get another easy 5, go to 460 for another 5,
475 for 4 and then finally 495 for a triple.
I had not felt this strong on squats since 1989 when I was powerlifting and “slightly” less than natural. Were all my reps parallel? They felt pretty close on most and a few were below, I didn’t have a spotter so I was a bit scared. The third rep at 495 would definitely been 3 red lights as the weight stopped going up at about 3/4 of the way up but I kept pushing for what felt like an eternity and finally got it done.
I can only attribute this increase in my back squat to OHS as my torso or core(gag) felt extremely tight throughout the lifts. It felt like my body was ONE solid piece and not a collection of parts trying to work together.
GOD Bless Danny John!!! I mean that with the utmost sincerity.