So I wanted to start a log and track my progress with my box squat. to the seasoned lifter, especially one in my weight class, 600lbs really is not that great of an achievement. There is one major influence to my entire training program. A little over a year I suffered a pretty bad back injury. MRIs are expensive so I could not afford a proper diagnosis although an Xray from my chiropractor showed two tilted vertebrae. Specifically from a side angle you can clearly see the bottom of T-10 and the top of T-11. More than likely this has caused ,at the least, herniated disc and possibly a rupture.
End result? Couldn't do a damn thing. My athletes would joke on me as I was stuck riding around practice in a golf cart, using crutches during meets, and overall felt worthless. This was when the sciatica symptoms started kicking in. Worst pain ever. Putting my shorts on was a chore. Drop something on the ground? Had to hope someone could help me pick it up. Strength was gone. Motivation- gone. Enthusiasm- gone. Definitely a tough spot.
I eventually considered a career change. How could I train athletes when I couldn't do anything myself? Well I got lucky and a good friend of mine recommended me to a chiropractor. Now I hate doctors. My opinion is they just look at you and write you some drug prescription and send you on your way. So with that in mind I really did not know what to think of seeing a guy who's intentions were to bust my back apart and just do some sadistic crap to me in hopes of making me feel better. Well turns out I was right for the most part. Just in a good way I suppose.
I scheduled a twice a week package for the first month. It was only after 2 weeks I realized my sciatica only acted up when I aggravated the condition but at least I could sleep again. After the first month I was back in the gym doing some light rehab exercises. Mostly stability work, planks, partial bends, and a lot of stationary bike. I could still bench but not much and had a few working parts on me that I trained normally but anything that was weight bearing through the back or hips was out of the question.
So there's a lot more in details there but to save time ill fast forward about 5 months of annoying, repetitive, and painful rehab to August. I decided to try box squatting again. Crazy stuff but I was feeling ballzy. I hate belts but figured Id need to start wearing one and got to a few light sets around the 225 range. Felt pretty good. So I moved up to about 315. I knocked out 5 reps. Outstanding. So my meat head side took over and said "let's go see what we got!" Next thing I know I got 405 on my back and squeezed out a single. Holy shit. I decided to stop there since my back was getting sore but the fact remained- I can squat again.
(skip towards the end to see the 405)
So I started training again. Full tilt. Balls out squatting till I wanted to puke, benching till my shoulders were on fire, and throwing and running gain. Now mind you it wasn't all great. I couldn't run MUCH and I had many sessions that were limited due to were soreness or aches. I had to be careful and listen to my body for once. The bottom line though was I was still getting stronger.
Fast forward to December roughly 3 months later and I hit a monster lift- 455x5. Unfortunately my camara died but I did get the 425x2 on film. I stopped at 2 because I just KNEW I had more in me. Coincidentally I also revamped my program and not only mine but my throwers lifts were, and still are, shooting through the roof. Thanks Westside and Joe DeFranco as those were two major influence to the new program.
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So here we are today. I'm rushing this a little since I got to get leaving soon but this past Monday I once again hit another rep PR of 425x3 with the average bands. If you're not familiar with them they are rated at 75lbs a piece which on paper means that bar weighed around 575 or more at lockout. Truthfully I have no idea. I'm 6'1 and the bands are wrapped tightly around the pegs at the floor so ill let you figure out the math. Either way that blows out any number I thought Id hit 4 months ago. Next Monday I am regular testing and plan on going straight to 500 for reps.
Here's to a healthy back.
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