I think you can attribute your back injury to "lack of consolidation". Well, I KNOW you can.
There may not be a more important thing to get across than how progression is a multi-faceted process. Loading the bar over and over again in quick succession LOOKS like progression yet this kind of thing can be a flash in the pan…even for beginners!
A while ago I was discussing the problem of the loading on certain programs being too aggressive and I decided I would avoid talking about "getting stronger".
Getting stronger, no matter what I say, just means one thing to people..putting weight on a barbell, a dumbell, using a heavier kettlebell, whatever..
STRENGTH is subjective. It depends on your perception and goals. For some, a bigger bench press is the "definition" of "stronger". So this leads to a very simple conclusion..I load the bar on the bench press and I am stronger.
There is nothing else to consider if that is your attitude. You are not considering what other factors are ACCEPTABLE. This leads most trainees to blindly add weight to the bar as they break down in every way imaginable.
You've seen it and I've seen it. Yippee, I am adding 5 pounds to my 3x5 squat every workout..for months!
Yes, but your depth is getting more and more shallow and more and more you are resembling a pile of mush with a barbell sitting on top of it.
Then your happy days of nonsense end and you have to not re-learn but UN-learn.
You talked about the guys that seem to be able to lift large on deadlift right off the bat without much warmup. And those guys also just progress as if it's nothing.
Well, a lot of those guys disprove certain myths in the short term and in the long term they will PROVE what we are saying here.
They may get away with it for a long time. But when the crap hits the fan it will hit messy.
With deadlifts you have the myth of the weak back for instance. We are always hearing people say that for a strong deadlift you need a stong back (they mean strong LOWER back) and to avoid back injuries you need a strong back (meaning lower).
Well, guess, what, the back is inherently, for most, VERY strong. It's that strong back that these deadlift "kings" rely on. They use their strong back as a prime mover and this short-cut can make it seem easier to progress. And it's amazing to me how long they get away with it.
You hear so much about back injuries and back pain in general but what's really amazing is how resilient it can actually be. But when it catches up these guys can end up with injuries that will always be there holding them back or slowing them down in some way.
You, Ashiem, are actually fortunate in a way. Because when you decided to get all froggy and skip ahead on deadlifts (compounded by the training environment at the time) you got a very obvious strain that could be recovered from. Better that than invisible wear and tear that doesn't give you any warning of impending disaster…until it comes.
This is a VERY IMPORTANT statement I am about to make:
Compensations and postural distortions are not the same thing as DYSFUNCTION.
Compensation are how our bodies achieve function in the face of bad training, bad habits, bad posture, etc…
But function means, basically, getting a job done. If my job is to clean up the basement, for instance, there are many ways I can achieve that function. Right? I can do it stupid and still get it done. Um..well..you can lift weights the same way.
It's amazing how many people will NOT get this. You can LIFT STUPID and still get it done. But at a cost. And you may not be able to afford that cost.
This is so important because people seem to think by virtue of "progress" in terms of weight on the bar then everything must be A-OK.
That was actually a common assumption in all of athletics for many a year. That athletic endevours, by virtue of being carried out 'successfully' automatically were 'healthy'.
So this very simple term, consolidation, I think can be very powerful. You ever heard the expression "own the bar" or "own the weight". Most people take that as a macho kind of "don't be a wimp" statement.
Well, I don't think you can put too much weight on a bar and lift it with the worst form possible, walking away rubbing your back, and claim to have "owned" it. To own it means to MASTER it. And that is all that consolidation is.
You talk about in this post "being able to do it any day of the week".
I'm not sure there are many trainees who will actually get what you are talking about. Because of the misconceptions that exist around maximal strength and those who possess a lot of it…
You go to any bodybuilding forum and you see people so-called "stats" in their signatures. Usually their squat, deadlift, and bench press pr's. This very seldom reflects their ability at the time they made the post you are looking at. These were "personal records" and most people think, including the people who make the signatures that this is their "ability". That these once upon a time numbers represent their state of fitness or preparedness.
Well, I'm going to let you in on something. YOUR ABILITY DOES NOT FLUCTUATE GREATLY ON A DAILY BASIS.
I'll leave the explanation and ramifications of that for another day but I know that many will read into and misunderstand what I just said. But, look at it this way..when you say, I can deadlift 400 you are, in effect, saying that you can do that any day of the week. You are not saying you did it once, 5 months ago. But that is what most people mean. Because most do not consolidate their gains. They do not master a certain weight range they simply "get it done" by any means possible.