Quote:
Originally Posted by khanrava
1x5 77 kgs (back twinge/pain)
Do you get the twinge as you reverse direction in the hole?
It does look like you're keeping your back quite nicely in the recent vids, but there's still a lot of force on the reversal that your body is not used to. Your muscles get "reciprocal innervation" upon direction reversal, resulting in the most force at this point. You're also storing some energy in your fascia at that point (which may be what hurts?).
The best and worst part of SS are the frequent PRs right out of the gate. For instance, the olympic training manual for volleyball calls for a program very similar to SS, but it starts with 6 weeks of lifting very light - to give the connective tissues a chance to adjust, as well as to get your CNS used to the movements. So, it works great for such an audience, but could not survive the free market of DIY fitness, where early results are paramount.
You mentioned that your pain was similar to the overuse pain you get from sitting too long. I'd say this is likely to be a very good sign that you're just extending a relatively mild overuse injury. You're probably leaning on some connective tissue for many hours each weak, then trying to store elastic energy in those same tissues when you 'bounce' out of the hole.
Anyhow, I would make a big reset on squats and progress slowly. Make sure you are always squeezing the hell out of your whole abdominal wall on all reps. It's a common mistake to brace just enough to avoid back bending, but you should get a lot of core training benefit out of light reps if you're squeezing like crazy. I like the cue "take a deep breath into your lumbar" to make sure you're engaging all the way around. Obviously the air is in your lungs, but it can help remind you to engage all the muscles all the way around.
I think light reps help strength for a lot longer than most people think. Mel Siff says in Supertraining that pure newbs get a growth stimulus from 40% of 1RM reps.
I actually like your tempo, but I think it would put less pressure on your connective tissue if you slowed down or switched to box squats.
TLDR: imo, squat light for a while to give your connective tissue a chance to catch up.