Over confident. Not enough knowledge of proper training techniques or potential injury.
Rushing training volume is NOT the best training idea, and a sure recipe for injury.
Meanwhile, if you can, walk and or do light stretches that cause no PAIN. In moving, even very light exercise, the body produces substances that help heal anything injured or inflamed. The net result EVERYDAY, as you do very light exercise in recovery a few times each day, is that you feel a little better day by day. Don't do any weight work until you can walk normally, and get in and out of a chair normally, and other every day things. You want to be totally healed first.
Gentle heat applied or sore areas for 10 - 15 minutes will increase circulation and help you heal a little faster. It just need to be slightly warming. Over heat the damaged tissues and you risk re-injury.
Don't lift anything you can't do at least five times, unless it fell on your mother or daughter and you are fueled by adrenaline and react to fast to think about. Then it MIGHT be safe.
Severe injury should never be part of a training plan. And lifting very heavy beyond your previous maximum is risky. Stick to 5% increases, once every three to four weeks. With that you can still DOUBLE your strength in a year quite safely.
That mantra of good rhyme and bad information, "No pain, no gain" is FICTION. Please tell that to anyone you meet.
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