One of my athletes suffers from a pain in die muscles along her spine after she does back squats. She does not feel any pain while squatting but the second the weight goes off the pain sets in. The pain seems to be worst when she bends forward.
Any ideas?
Are you still squatting twice a week and deadlift once? Hows her squatting tech? Are you doing any mobility work for the lower back area?
They are in their hyperthrophy phase going into max strength in a couple of weeks. The volume is periodized, and looks like this:
Hyperthrophy
Squat-Deads-Squat @ 80%
Squat-Deads-Squat-Deads @ 80%
Max Strength
x 2 Squat - x 2 Deads @ 85%
x 2 Squat - x 2 Deads @ 92.5%
x 2 Squat - x 2 Deads @ 100%
x 2 Squat - x 2 Deads @ 85%
She has decent form and works of a 95kg 1RM
how many reps are they during for 80%? why are they squatting and dl twice a week?
how many reps are they during for 80%? why are they squatting and dl twice a week?
5 reps of 8 and 6 sets of 12
Thats too much volume, use Prilepin chart to help guide your volume.
Where along the spine is her pain? Lumbar or thoracic? How far lateral from the spine?
More thoracic than lumbar and about 4cm away from the spine.
I think she need to easy off the squats and dl and perform more mobility work/massages. I tend to get tight in that area when performing alot of squats and dl.
Yea it’s hard to tell. She may have just incurred a minor strain to one of her erectors.
It is nothing to worry about. I had her evaluated by one of our country’s foremost biomechanical experts and the problem lies with her deadlifts. She was to upright in her setup causing her not to activate from her butt but from her upper back, in other words the movement started from her upper back/shoulders. Getting her closer to the bar and lower to the floor eliminated all the pain.
Can you explain what you have below?