#22 - Facebook Live #2: Programming, Nutrition & Injuries!

Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, sat down with the listeners to answer all the questions submitted for our October 2022 live Q&A podcast show!    They covered an array of topics, but because these were questions asked directly, they were able to address individual cases while providing valuable insight for everyone.    These topics included:    ☑️The intention of exercise selection and the purpose of variations. In addition to how to make changes to meet the needs of the individual.  ☑️Technique cues you might be missing.  ☑️Education on pain and injury during training with insight into the PRS algorithm. Specifically on low back/gluteal pain and what modifications made sense for the lifter who asked. ☑️Maintenance vs. Competition nutrition served with a dose of reality checks.  ☑️Nuances of counting macros for all ages, genders, goals, and life phases   The EXACT Questions We Cover In This Episode:   Jeff Haggar - What exercises do you recommend for improving upper back strength which would best carry over into increasing my bench press max? Steph Tracy - I am curious about when to pause or not pause on the chest with accessory bench work.  I tend to gravitate towards a pause, because a pause is ingrained for comp bench, but a touch and go approach seems more appropriate for some other bench variations (like sling shot  or larsen). Anonymous - When's the best time to inhale on OP, before or after the overhead shrug? Katrina Taylor Injury question- so I've had a deep ache in my glute during the lockout of deadlifts for about a month now. the pain initially stuck to deadlifts, just a pinch and then an ache that lasted a few seconds once the weight came back down, but has since started irritating me in other leg day workouts (hack squats, single leg leg press), and then yesterday appeared in BB back squats, causing me to "fold" and fail a weight i usually rep no problem. I've tried stretching, foam rolling, warming up better, only lighter deadlifts, and it keeps getting worse. Any advice? James Hammons- There always seems to be confusion around this question and I feel like the diet apps and macros tracking apps are all over the place with how they deal with this…Let's make this question easy and assume I'm making hamburgers for dinner. I like grilled burgers more than pan fried so I season my 90/10 ground beef and fire up my grill. While the patties are cooking the fat from the beef is dripping off the meat into the bottom of the grill. Does this mean that I have effectively lowered the fat content of my patty from 10% to "something less than 10%"? If so, I assume that we should be accounting for cooking styles when tracking macros or else we could end up consuming less fats than we need/should be consuming. Trina - I get caught up in counting macros and wanting to maintain my prep physique well beyond a powerlifting meet. I find myself resistant to eating more during the maintenance phase. I know this is all psychological and would appreciate their thoughts on how to balance the mindset needed for maintenance vs prep. Ed Perrucca - Approaching 60, I am wondering if I'm eating too much or too little. I eat 2800 calories per day broken into 40/30/30 macros. I'm sure to eat 200 or more grams of protein from Chicken, Turkey, Beef, Eggs, Fish and dairy. I'm 5'10" , 206 lbs. I'm at the start of NLP. Six weeks in after a long layoff from a ACDF and Lumbar discectomy.  My lifts are 175 squat, 150 bench, 85 Press and 235 Deadlift. I have seen lots of articles and videos about diet for the 18-35 year old age group. Is it just trial and error? To get your questions answered, PRS sends out a newsletter via email that you can respond to or join during the live event to ask and receive an answer directly from the knowledgeable PRS Clinical coaches! To gain access to these live events in the future, join our FREE Facebook group: the Secret Society of Barbell Mastery.  RESOURCES:  Are You Optimizing the Overhead Press Start Position? PRS IG Video Article: Is Graston, IASTM, Massage, Stim & Dry Needling Going to Help Your Powerlifting Injuries? Book a FREE Rehab Consultation Article: Protein: 3 Reasons Why You Need More of It & How to Boost Your Intake Article: Athlete Recovery | Barbell Physical Therapy for Injured Powerlift Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs