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Started By
Message
Goodbye sweet squats and deadlifting.
Posted on 5/20/22 at 4:41 pm
Posted on 5/20/22 at 4:41 pm
After competitively powerlifting from the age of 32-37, I eventually had to shut it down. I herniated my L4, L5, and S1. Doc said no more deadlifts or squats. I listened because I’m now 41 and that shite hurts. I did, however, find that barbell front squats were painless. Welp, that caught up with me this week and I blew out the ole back again. Doc said no more, period. What can I do to keep my glutes toned? Lunges and split squats were fine this morning as were glute kickbacks. Anything else? I hate not being able to do power movements anymore.
12
Posted on 5/20/22 at 4:50 pm to BeachDude022
What about hip thrust?
Reverse lunges, side lunges all work good.
Reverse hypers and belt squats on a squat max MD or with a belt and a pin on boxes are what you need to really be looking at thoygh, along with glute ham raises.
Ryan fishcer has some really cool variations for glute.
What about goblet squats or land mine squats? What about seal rows for back?
Reverse lunges, side lunges all work good.
Reverse hypers and belt squats on a squat max MD or with a belt and a pin on boxes are what you need to really be looking at thoygh, along with glute ham raises.
Ryan fishcer has some really cool variations for glute.
What about goblet squats or land mine squats? What about seal rows for back?
This post was edited on 5/21/22 at 2:42 am
Posted on 5/20/22 at 5:53 pm to BeachDude022
I gave up going super heavy a few years ago and every time I decide I'm going to give it a go again I regret it immediately. Getting older SUCKS.
Posted on 5/20/22 at 6:05 pm to lsu777
(no message)
This post was edited on 5/21/22 at 10:57 am
Posted on 5/20/22 at 6:25 pm to BeachDude022
You can remove now
Posted on 5/20/22 at 7:49 pm to BeachDude022
Welcome to the 40s, it hurts from here on out 
Posted on 5/20/22 at 8:03 pm to BeachDude022
Louis Simmons broke his back and broke records after. Focus on your rehab and actually strengthening those areas, not trying to lift as heavy as you can.
Posted on 5/20/22 at 8:32 pm to BeachDude022
Your doc is an idiot.
Posted on 5/20/22 at 10:18 pm to BeachDude022
Belt squat? So the loading is on the hips and not the spine.
Posted on 5/21/22 at 2:45 am to DarthRebel
quote:
Welcome to the 40s, it hurts from here on out
This is such a bull shite excuse
I have had people tell me wait until you hit 40 since I was 13..... well I'm there new and in better health and as athletic as I was in my teens
Same people now say.... yea week wait until you 50s or my favorite..." keep lifting them weights and you won't be able to walk at 60"
Am from people 50+ lbs overweight
Posted on 5/21/22 at 6:22 am to lsu777
quote:
I have had people tell me wait until you hit 40 since I was 13..... well I'm there new and in better health and as athletic as I was in my teens
But to be fair, can we attribute some of the difference to Better Living Through Chemistry?
Posted on 5/21/22 at 8:50 am to lsu777
quote:
This is such a bull shite excuse
I have had people tell me wait until you hit 40 since I was 13..... well I'm there new and in better health and as athletic as I was in my teens
Haha, so am I. At least I have not been in this good of shape since probably right after college when I ran and lifted most of the time.
I got serious again lifting in early 40s and marched my arse back to strength. Now at 48 I have
1. Ruptured a disc
2. Jammed a hip flexor (this was worse than disc)
3. Tore a bicep
4. Slight Carpel Tunnel, WTF is that.
I keep going back and doing the same shite though.
My point though, it does hurt more from here and it takes longer to heal if you hurt something. I once sneezed and tweaked my back
. Do not give anything up, just adjust. Some exercises like bench I can go high weight and low reps, but on deadlifts I need to go lower weight and more sets/reps.
Posted on 5/21/22 at 10:55 am to DarthRebel
I've adjusted as much as I could, but my lower back pain is almost not tolerable when it starts to act up. I usually work through it and I'm in great shape, especially for 41. I look at the folks I went to high school with and they're all fat slobs now. Makes me feel really damn good about myself. I'm going to keep working out hard, lifting as heavy as I can tolerate without blowing anything out or tearing anything, and keep pressing forward. I'm also listening to my body. It straight up won't allow me to do deads or back squats anymore, for example. I'll just keep adjusting until I can't anymore
I'm going to keep working out hard, lifting as heavy as I can tolerate without blowing anything out or tearing anything, and keep pressing forward. I'm also listening to my body. It straight up won't allow me to do deads or back squats anymore, for example. I'll just keep adjusting until I can't anymore Posted on 5/21/22 at 10:56 am to BeachDude022
You probably need to see a new doctor but to answer your question try a lot of single leg work - split squats, hip thrust, or push a sled. Do Goblet squats from a raised platform so you can get deeper. It's important to strengthen your core and glutes or your back will only get worse and you should aim to eventually get back to deadlifting again
Posted on 5/21/22 at 11:42 am to Huey Lewis
quote:
But to be fair, can we attribute some of the difference to Better Living Through Chemistry?
I mean I only take trt and keep my levels in the 700-800 range....so no and I also have really low IGF levels and I don't take hgh even though my doctor tells me I need to be everytime so 100% no.
I attribute it to having a lot more muscle mass, being much stronger in all positions, not just the power positions. Allows me to have much better control of my body.
Posted on 5/21/22 at 11:44 am to DarthRebel
Got to be smarter, my warm up takes me 20 min now and I do a lot of prehab stuff.
This post was edited on 5/21/22 at 5:38 pm
Posted on 5/21/22 at 11:45 am to lsu777
quote:
I mean I only take trt
Saying I "only" take the most important hormone to a male is pretty disenginous, IMO.
You're overall point is correct, but in your specific instance there's a nearly 0% chance you'd feel as good and be in as good of shape at 40 as you were at 20 if you weren't artificially raising your T levels.
This post was edited on 5/21/22 at 11:46 am
Posted on 5/21/22 at 12:01 pm to BeachDude022
reverse hypers have basically solved all of my lower back issues
Posted on 5/21/22 at 5:39 pm to Mingo Was His NameO
quote:
Saying I "only" take the most important hormone to a male is pretty disenginous, IMO.
You're overall point is correct, but in your specific instance there's a nearly 0% chance you'd feel as good and be in as good of shape at 40 as you were at 20 if you weren't artificially raising your T levels.
Not at all my intention and 8 years ago I felt like shite when my levels where below 200 but my levels are within range for my age. Not like I keep then at the 1200 mark or something a teenager would have for sure.
This post was edited on 5/21/22 at 9:41 pm
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