This past weekend started of great with my 5 kids, my wife and I celebrating my wife’s 32nd birthday. The kids baked her a cake, I bought her some books (hey, that’s what she wanted) and we went out to dinner at a really trendy Italian restaurant that locals call "The Nose" (it’s actually called Gio Rana’s Really, Really Good Italian Restaurant).
Prior to going out to dinner on Saturday, I wanted to make sure that I got a quick workout in. I didn’t have much time, so I decided to practice my pressing, balance that out with some KB Rows and then finish with snatches.
Midway through my 3rd and final set of presses, I tried to take it up a notch and see how many times I could press my 24kg kettlebell overhead. My first 2 sets were sub-maximal sets of 5 and I felt pretty good – really good actually – so I WENT FOR IT.
Into my 9th rep on my left side I think I was struggling a little bit and lost some of the "tightness" in my torso and my back twisted in some funny way. I didn’t think anything of it at the time so I continued on with my workout proceeding to do rows and then a a series of 1 arm snatches.
Twenty minutes later, by the time I got out of the shower my back started to feel "off" and started to tighten up. I definitely pulled something.
I woke up this morning barely being able to get out of bed and upon further self-assesment, it seems as though I’ve strained my right QL (quadratus lumborum – a muscle that attaches at the top of your hip to your lowest rib).
What a big, bumb-jock, more-balls-than-brains mistake.
The brutal thing is that I know it happened because…
1) I didn’t "fire-up" my abs in my warm-up by doing side planks (which I always do);
2) I haven’t been keeping up with my flexibility program so my hamstrings & glutes were extra tight
3) I didn’t ease my way into the workout by using a lighter bell in the beginning to really warm-up my joints and "groove the movement".
So now, I’m paying for it. With some rest and a visit or 2 to my chiropractor, I should be back in action by Tuesday or Wednesday. But, I’ll be taking the entire week off training to work on some abdominal stability and endurance exercises and some flexibility.
I was going to post for you my RKC prep program but instead, since I can’t do the program for a little bit anyway, I’m posting this cool video that I did where I show you how to do 9 different variations of chin-ups.
Make sure to watch the video and let me know what some of your favorite chin-up variations are.
p.s. Bullet proof your back by following the "Core Support" program in the TT Kettlebell Revolution. There’s something that I’ve got to get back to now!