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2.69K viewsDecember 29, 2018

Hank G. (anonymous) December 23, 2018 0 Comments

My apologies if this question has been asked before but any recommendations for progressing back into lifting after finishing rehab of a significant low back injury? I injured my back during the early fall and have taken the last three months to rehab (McGill 3, walks, carries, etc.) to the point where I am now pain-free. I haven’t touched a barbell since October and would like to start training again in the new year. Is it recommended to jump back into an offseason program or would I be better served taking a slower progression on the main lifts? Any suggestions would be greatly appreciated.

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Brian Carroll Answered question December 29, 2018

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Answer 1 · 2018-12-29T20:02:38+00:00

Hi Hank,
It may have been answered before, but it depends on many variables.
If you haven’t read Gift of Injury, then I would suggest you do so to see all that must be considered before programming your return.
Def better served taking the slow route, in my experience.
I don’t know the extent of your injury and what you’re dealing with– If you are 100% pain-free, then I would suggest working with versions of the lifts before getting back to the barbell. What I mean by forms are KB movements that are not too aggressive right away to bridge the gap.
If you would like me to program a custom offseason or if you want to do a consult, let me know. But giving you a direct answer is impossible as there is much to the puzzle.
Thank you,
BC

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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