Injuries happen, especially when you are asking a lot out of your body. The best you can do is to try and take all necessary precautions to try and help prevent injuries. When they do happen, you should then take the necessary measures to speed recovery and avoid re-injury.
That above paragraph is what I try and tell myself over and over again. Unfortunately, we don't always listen to our own advice, and shit happens. Last week, I let my ego get in the way, and I attempted a personal best deadlift. On the very last rep of my very last set, as I was putting the weight back on the ground, I felt a muscle in my lower back pull. (Misjudgement #1 - Ego)
At the time, it seemed to be fine and I continued on with the rest of my workout. As the day went on, however, the pain and tightness got worse and worse. Over the following couple of days I kept working out, modifying where I needed to (Misjudgement #2 - Not allowing proper recovery). Although I probably should've taken time off, I wanted to get my training in, and it seemed to be going rather well because my back was starting to feel better.
Well, just as I thought my back was getting better, I was at the park with my son and he decided to go run towards the swings. Rather than have him get kicked in the head by the kids swinging, I ran over to stop him, slipped, and fell on my ass tweaking my back again....
The downside is that I have this injury and it is preventing me from maximizing my training. The bright side (I guess) is that I still have over 8 weeks until WTM to train, so I might as well let myself heal properly so that I can get the most out of the 8 weeks remaining rather than half-assing my way through.
I will be taking the rest of the week off, doing lots of recovery and mobility training, then get back to it with my run on Saturday and re-starting my performance phase on Sunday. I am not happy with it, but sometimes you just have to roll with the punches...
Injuries suck! (rant over)
Here is my revised schedule:
Sep 21 - 10km Run
Sep 22 - Oct 12
3x5 Bench Press + X2 Chest, Back, and Balance
3x5 Squat + P.A.P. Lower
X2 Ab Ripper + Stretch
X2 Base & Back
3x5 Overhead Press + X2 Balance & Power + Additional Core
Oct 13 - Oct 19
X2 Total Body
Oct 20 - Nov 9
3x5 Bench Press + 30/15
3x5 Squat + X2 Base & Back
X2 Ab Ripper + Stretch
3x5 Overhead Press + X2 Total Body
Nov 10 - 17
World's Toughest Mudder!