ketsugo
MuscleHead
- Sep 10, 2011
- 2,652
- 486
Ya know back in 1995 during an aikijustu class - I broke my spine- consider the training is actually practicing to bealr a limb each time we project someone throught the air- no mats in my old dojo either. Anyway down on the lower back L4/5 - In 1995 my Doc who pioneered this method of surgery at NE Baptist in Boston- used shavings of my hip bone to pack between the cracks of my spine and laminea- no screws no metal rods- but it would take 3 months to set and 2 years to harden. AFter the surgery I had to get an MRI done every three months and when I began my rehab after it set it centered around streghtnening and thickening the erectors and muscles along the spine and the transverse abdominus ( the rotaters) - NOT THE ABS like many means of rehab- Of course I took took 10 thousand milligrams of different forms of calcium- Im a huge holistic buff and my doc actually stated that my bones hardened more quicker than anyone he had ever seen so he told me to keep doing that. My rehab consisted of therapy 3 X weekly for 3 hours- One hour of high step aerobics, Hour of flexibility at the end NOT TO WARM UP. and 3 hours of weigths-
3 sets of weighted stiff legged deads from floor to waist, then knees to shoulder with what I worked up to 300 pounds
3 sets of nautilus type back machine with 300 percent of my bodyweight ( we all had one person take us around and do all the writing)
3 sets 90 degree hypers
3 sets of reverse hypers
That was in 1995 I still do a variation after my back or hamstring 2 x week. I stll practice falling and throwing, I have no limitations with weights- I was advised to never wear a belt as it weakens the muscles- my rehab is to make the erectors my support belt. I do heavy squats, heavy dead lifts, heavy barbell rows- I do more weight now than when I was 25.
Heres my current maintenance:
3 sets hyperextensions 25 reps hold peak contraction for 3-5 seconds
2-3 sets of nautilus type machine 300 pounds 20 reps
2-3 reverse hypers or Louie Simmons machine 20 reps
always after hammys do stiff legged deads with 4- 6 plates 12-15 reps
3 sets of weighted stiff legged deads from floor to waist, then knees to shoulder with what I worked up to 300 pounds
3 sets of nautilus type back machine with 300 percent of my bodyweight ( we all had one person take us around and do all the writing)
3 sets 90 degree hypers
3 sets of reverse hypers
That was in 1995 I still do a variation after my back or hamstring 2 x week. I stll practice falling and throwing, I have no limitations with weights- I was advised to never wear a belt as it weakens the muscles- my rehab is to make the erectors my support belt. I do heavy squats, heavy dead lifts, heavy barbell rows- I do more weight now than when I was 25.
Heres my current maintenance:
3 sets hyperextensions 25 reps hold peak contraction for 3-5 seconds
2-3 sets of nautilus type machine 300 pounds 20 reps
2-3 reverse hypers or Louie Simmons machine 20 reps
always after hammys do stiff legged deads with 4- 6 plates 12-15 reps
