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  1. #1
    BillLumbergRKC is offline Senior Member
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    Default stupidest thing i've ever done - learn from me!!!!

    this was my greatest training mistake of all time (i have done much stupider in relationships, etc, but that's not what we discuss here)

    in 2009 a buddy of mine hired me to teach him o lifts and a few other exercises for his crossfit cert. he came back all fired up about crossfit and got me to buy in a bit. i liked some of the routines (fran etc) but I found they stressed cardio too much and strength too little. I decided i could solve this by increasing the loads. So we set out to do a workout called "Diane".
    it calls for 21 deadlifts, 21 handstand pushups, 15 of each, 9 of each. The goal is to finish as quickly as possible improving your time each outing. The DL weight is supposed to be 225, but i decided to add a wheel (315)

    Start: i hammer out 15 reps on deadlift, pace around a bit and do 6 more. I move on to HSPU - i try to pace myself, doing 7. pace around, 7 more. pace around 7 more. BUT as i'm finishing those out, i'm getting tired. In doing so, i instinctively arch my back turning the exercise into an inverted incline press. The compresses my spine. I can even feel it. I ignore said feeling and press on to deadlift some more. At rep 11 i feel a very intense pain in my lumbar spine. I not only had to stop, i had to ask for help putting the weights away. I have had lower back issues every since (never a concern prior).

    Lesson: the combination of spinal compression and spinal shearing IN A VERY FATIGUED STATE is incredibly dangerous. The workout i was doing was inherently flawed for this reason and my additional weight idea didn't help. Do not do technically demanding exercises for "gasser" type conditioning work! stick with running, swings, snatches, etc...

    Anyone else have a "What not to do" story?

  2. #2
    Reinhardt is offline Senior Member
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    Default

    Where should i start? ;-)

  3. #3
    taikei is offline Senior Member
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    In a very fatigued state, I jumped on to a pullup device, 7 1/2 feet high in reverse grip.
    The thing is if I miss, my fists could hit the ceiling. Conventional grip would have been easier.

    I caught the bar on reverse grip with my right and missed my left. A biceps tendon tear which I had to sit out from pullups for couple months.

    Don't go for reverse grip jump to the bar if it's too high. Use chair, box, ladder, whatever you have.

  4. #4
    ad5ly is offline Senior Member
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    Dumb things I do in my journey to get stronger are usually a result of not knowing what I don't know. Thats why I now do programs that are simple and designed by people who know how things are done wrt strength programming.

    Every instance where I was injured was a result of me doing something I put together. Or changing/adding to a program that works as written (etk..etc) Hey I'm smarter than the program right?

    Other instances of dumbness is when something goes wrong during the workout . One bad rep is all it takes. BUT what happened? I continued with the set/workout ignoring the clear indication that the workout should end immediately. When bad happens ABORT! ABORT! ABORT! Take time off and assess the damage. Ice Ice Ice.

    Thats not to say that I still tweak my shoulder or back from time to time even with a good program - but those minor boo-boos are not long lasting.

    Other big mistakes and acts of dumbness:
    1. Showing off - been there done that. Resist any urge to show-off.
    2. Alchohol consumption just prior to or during lifting combined with showing off.
    3. Pressing while still in pain out of sheer bullheadness. This is double scoop stupidity.

    Don't be a Homer Simpson you take up strength training...Dennis

  5. #5
    Wolfeye is offline Banned
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    One time I was doing stick push-ups (where you take two poles & balance them on the ground, then do push-ups/tricep curls holding on to them & keeping them balanced). I didn't listen to my body & took it too far (I think I did 15, when 10-12 would have been around the stopping point). After that my elbow hurt like hell & I couldn't even push myself out of bed without it feeling like a knife in my elbow. It took months to get better & had to start off with lighter exercises after that. Dumb move. Another time I almost knocked myself out doing push-ups with weights in a backpack. I think I was trying to slide them foward so the plates would be on my upper back instead of my lower back & they slid up and cracked me in the back of the head. That's not what people usually mean by "a plate in the head" (and, ironically, it could have caused that, I guess). Maybe it's a little like Paul Wade said: about pull-ups & men being taught pushing from an early age. It seems like sometimes it winds up applying to everything & someone won't go by their gravitations due to, "pushing," against it. Sort of being counter-intuitive because of feeling any sensation as an outside force pushing against them or just a power trip. There's quite a few situations & styles of acting that can involve this, but maybe I'm getting a little too philosophical for this post.

  6. #6
    BillLumbergRKC is offline Senior Member
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    there are already some important lessons in here. keep 'em coming and they can be organized into a "how to not f yourself up" compilation

  7. #7
    Warnerf is offline Junior Member
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    Don't run at night. I know, sounds obvious. I had a lot of energy and felt very motivated so I thought "why not?". I ended up hitting a raised piece of concrete and fell down. Luckily my BJJ training came into play and I instinctively combat rolled into the fall. I still banged myself up, but not as bad as I would have if I hadn't rolled. My right leg Achilles and knee are still healing.

  8. #8
    geoplaten is offline Senior Member
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    My worst injury to date - still persistent, 6+ months and counting - would be a good cautionary tale for the over 40 crowd. We got a big shipment in at work, and I jumped into the back of the truck to help the guy move something heavy. Took quite a lot of effort. I still did my PTTP deads and side presses that night (and I was approaching the end of a cycle), as well as the next day (Friday). Saturday I couldn't stand up straight without pain; 6 1/2 months later, my left leg and foot still tingle when I stand for more than about 30 seconds.

    It likely also indicates a flaw in form, but the lesson I take was best summarized by Brett Jones: kittens and puppies aren't gonna die if I miss a workout, the world will keep on a spinnin'.

    Sometimes you have to know when to back off. The younger posters, preferring the balls out approach, won't understand, but the older guys are probably nodding their heads.
    Last edited by geoplaten; 08-21-2012 at 12:14 PM.

  9. #9
    philg is offline Member
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    Once I watched a youtube video of someone combining a step-up with an overhead press. I thought it looked pretty cool so I went down to the basement, grabbed a KB and stepped up on my bench and pressed the KB. Problem occured about 3/4 of the way up when my hand slammed into my pullup bar. Made enough noise that my wife came running downstairs. I knew it wasn't good when I didn't feel anything then the pain gradually started increasing. Broke two fingers, but became a bit smarter...
    phil

  10. #10
    Reinhardt is offline Senior Member
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    Thinking about injuries, i note that i never hurt my back deadlifting but several times squatting. Two more things i found out over the years: Overhead lifting seriously does f up my back and stretching can also f me up big time. Take home message: Don't do things that hurt.

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