Quote:
Originally Posted by SenseiSingh
yea i can read pretty fast. It still took me 3 or so days and i had to pretend i was reading work related stuff at work to finish it but novels I can do in pretty much a single day. The book is about a 80$ if I buy from an indian online bookstore but the shipping is 2 weeks. I will try and find a free pdf (like i did for LBD) today and if I still don't find it, I will probably order it.
I will not say I was able to comprehend everything in LBD but I got a good idea about things from each part of the book. I could probably do with another going over of some topics.
It's actually from that book that i realized my recent flare ups are somewhat more like Degenerative Disc Disease issues (my MRI reports suggested mild DDD with the annular tear in S1 and herniation in L5 along with very minor arthritic symptoms) than directly related to the herniation or the QL. Although it does seem like all these issues are intertwined with each other in a complex manner. The solution in all of the issues seems simply - STRENGHTEN YOUR CORE but be smart about it.
yeah, I think you're on the right track
Quote:
Originally Posted by SenseiSingh
Thanks for the info, I will look into this. For now I am going to do Hammer Curls and/or Reverse Curls and see how that feels. My pain is better than it was a couple of days ago.
I am not sure what to do about back squatting. I feel the flare ups were probably because of bad form i.e not keeping the torso tight enough. In terms of keeping the back from rounding I do a good job but I think I was fidgeting too much with the back loaded. I was also doing 1/4" raised heels back squats and very heavy weight @ 5x5. I feel if I reduced the weight and increased the reps it could be good but another flare up would be very demoralizing so I am going to refrain from them....which sucks because I love the move.
Tried front squats yesterday and they are hard to do. The upper region of my arms are sore from keeping the bar there and I didn't really like the move that much. Probably going to stick to goblet squats for now and do a lot more lunges, light RDLs and isolation moves like barbell glute bridges and calf raises for legs.
Also that regimen of short duration multiple rep planks, side planks, bird dogs and clams etc. are really really helping. I am feeling better in my lower back and I am not as stiff as I sometimes can be when I wake up after a 8+ hours of sleep. I was a fool for ignoring my core because I thought back squats and other compounds were enough for them.
When you do the curls (and any other lifting), make sure to pack the neck, otherwise you are likely to get more radial nerve flare-ups. My guess is you were doing something bad with neck position that caused this. That's based on my own experience.
The best "packing the neck" cue is to get your head back, chin down and make a double chin.
Neck position affects the whole spine, so having your neck in a bad place can affect your thoracic pine and that can lead to lumbar problems.
While not ideal, you can do front squats with a cross handed grip.
If/when you go back to back squats (dont do this before your core is very strong and you can do them with no core movement at all), try a wider grip. I just started doing this the past couple weeks and I havent had any radial nerve flare-ups since.
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Originally Posted by stupidHax0rz
what's the deal with soy protein? like, i know whey protein is supposed to be better and stuff, but if i happen to eat something with soy protein it still counts the same for my macros right? or not..?
This is my take on it. It is not necessarily fact, but stuff I've read and personal experience make me think its true.
I've read stuff that says soy protein can raise estrogen levels. It also makes digesting other types of protein harder. For example, if you ingest soy with beef, the bioavailabilty (not sure if I have that term correct) of the beef goes from ~90 to ~25. What that means is you dont digest most of the protein in the beef. In addition to all that, soy lacks many essential amino acids that complete protein sources like eggs, chicken, beef & whey all have.