John Basedow, Injuries, and Best "Extras"

Do you remember John Basedow’s “Six Minute Ab” commercials from the late Eighties and early Nineties? I do – they ran incessantly during ESPN’s Sportscenter (FYI - the linked video has 2.7 million views.  What does that say about where we are going as a country?).  I mention the godfather of “Fitness Made Simple” only because Basedow himself was filming a series of commercials at my gym this week.  In the unedited versions, you might see me squatting rock bottom in the background.  Here is some unsolicited advice to all those out there: stop watching exercise videos, ditch the teal-colored sleeveless tee, and follow the program of an accredited coach.  End of rant.

 

Now moving on to a slightly more relevant topic, if you train long enough you will probably suffer your fair share of “injuries,” minor muscle pulls/strains that nonetheless detract from your usual training program.  I, myself, am dealing with just such an injury right now (my best guess is a pulled external abdominal obligue or an aggravated spinal erector on my left side).  The injury occurred while back squatting several days ago, and it has proved stubbornly persistent.  Realizing this injury might be more than just “floating pain,” I decided to modify this week’s programming, and take a break from the classic lifts and heavy squatting, defined in this context as 90 percent or more of my best single.  In the absence of this work, I have upped the volume of my assistance lifts to turns some weaknesses into strengths.  For those familiar with Louie Simmons' programming, this week’s workouts are probably more “Westside Barbell-ish.”  Below is today’s training log entry showing how I am working around this injury.  I hope someone finds this example helpful.

01/15/2013

(1) Box Jumps --

Triples and doubles at various heights, final sets at mid-torso level (38-40”)

(2) Back Squat (stopping short of maximum) --

Work up to a single at 90 percent, then drop down for six more singles at 80-82 percent

(3) Horizontal Pull – Push Superset --

Pendlay Row + Pushups (this type of pulling doesn’t seem to bother the injury)

(4) Extras --

3 Rds (roughly 2’ rest between) – 10 GHR + 15 Strict TTB

On Monday, I performed a similar type of workout – box jumps, squatting, some upper body work – but chose weighted glute-ham raises (in this case, I held a 20# weight behind my neck) and sled work for my “extras.”

_________________________________

 

Speaking of extras, I have found certain assistance lifts very valuable, particularly those that target the posterior chain – hamstrings, glutes, spinal erectors, etc.  This list is ordered based on perceived transferability: (1) lower back extensions, performed on either a glute-ham developer or a 45-degree low back extension, (2) glute-ham raises (3) subordinate pulling exercises, both vertical and horizontal (pullups, chins, and rows of all kinds), (4) abdominal exercises done from a pullup bar, i.e. knees-to-elbows or toes-to-bar (limited kipping or swinging), (5) dumbell or kettlebell variations of the classic lifts and (6) sled work.  I might catch some grief for this next statement, but bicep curls are another great assistance lift to include at the end.  Don’t laugh, you probably won’t clean 150 kilos if you suffer from chronic elbow tendonitis.  My preference is alternating dumbell curls with a full wrist turn (wrist facing towards you at the start, wrist turned out roughly 45 degrees at the top).  This always alleviates my elbow troubles.