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No Bread

Deadlift form

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I am getting back into doing deadlifts and will be doing squats in a few more weeks.. 

My first deadlift session I just stuck to 135 focussing on good form. About 3 or 4 sets until my form started to slack ( 6-8 reps the last set.)

This week I did a couple warm up sets of 135 ( 2 sets 8 reps .)

2 sets at 185 5 reps.

2 sets of 205 3 reps. 

Good tight form with a proper setup and pull on all. A couple days later a small spot on my lower back on the right side started hurting. Feels like at least a strained muscle and it's from the deadlifts I know for sure. My form felt right on all the lifts ( using hip drive, straight back, not hyperextended or rounded back at any time, tight glutes quads and hammies on lockout, back always in same position.)

I know this seems like a heavy weight for a second deadlift workout, but I've been doing a lot of other lifts that naturally support stronger deadlifts. Upper and lower back is pretty strong. 

I guess the question is, should I just stick to a lower weight and do more sets and reps for a while? Either 135 or 185, I'm not adding 10's or lower because it isn't a big enough difference. 135 is super easy and 185 is mildly difficult for reference. Is it safe to deadlift once a week with a strained muscle? 

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It has been a while, but any progress since you last posted this? How is the back holding up? I would say not to lift on a strained muscle (even if only once a week), and once you bounce back, stick to lower weights until ready to move up.

 

To keep increasing your deads, make sure you are doing exercises to work your lower back and hamstrings (roman chair, straight leg RDL's, bridges, supermans, etc...) as well as your back (Rows, pull downs, upright rows, etc...) as these will help you stabilize your back (and the bar) as you deadlift and you won't have to rely so much on your lower back when moving the weight.

 

 

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On 4/12/2018 at 8:37 AM, Referee93 said:

It has been a while, but any progress since you last posted this? How is the back holding up? I would say not to lift on a strained muscle (even if only once a week), and once you bounce back, stick to lower weights until ready to move up.

 

To keep increasing your deads, make sure you are doing exercises to work your lower back and hamstrings (roman chair, straight leg RDL's, bridges, supermans, etc...) as well as your back (Rows, pull downs, upright rows, etc...) as these will help you stabilize your back (and the bar) as you deadlift and you won't have to rely so much on your lower back when moving the weight.

 

 

Thank you for replying. I've been sticking to Sets of 135 since then. My back was messed up for a month and it caused me to stop working out alot till a few weeks ago. Really got me down in several ways. But I'm going again regularly, my stamina is garbage again, poor diet, work gets in the way, kid on the way etc...

But I did 3 sets of 135 dead today, good form ( I know now that my original post was totally wrong, my form was horrible and I wasn't ready for that weight, embarrassingly )

Then for the first time since my back issue, I did a set of 185 for 2 reps after warming up with leg raises, good deep lunges, and then the 3 sets of 135 deads. It felt great. I could tell my form was good. The mind to muscle connection is getting there. It was really awesome, and I really look forward to continuing. 

 

I also do some pullups first and back extensions. Just a set of a few reps, 10 or so on the back extensions. Basic stretching as well. I'm flexible and have a decent core stabilizer. My strength and stamina is just bad for some reason. I guess it's the poor diet, stressful job and life responsibility, and terrible sleep schedule due to working 12 hour graveyard shifts. 

Sorry for the book, any feedback at all would be greatly appreciated. Right now, I just watch some Arnold and Kai green vids for motivation to go workout. All my lifts and muscular/strength progression are way below par for working out steady for 1-2 years.

Sorry again for the super long reply, and any wisdom at all would due wonders.

Thank you :)  

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Lower back strains are nasty and ahve a tendency to become chronic. A lot of high rep, low back focused work is the best way I've found to get past them. Not wokringotu at all while they heal is actually counter productive. Once they heal to the point of being sore, but not sharp pains, I find very light weight good mornings and deadlifts to help speed the healing process, and make the new healed muscle stronger than it began.

 

If you're not progressing after working out for 1-2 years, it's because you're not adding weight to the bar. You're not giving you body new challenges. You need to have a way of adding weight to the bar over time. Starting Strength outlines a solid beginner progression. I posted in the "Get your learn on" thread in the powerlifting section on what I'm currently doing after a layoff for another example.

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On 4/19/2018 at 9:15 AM, No Bread said:

... But I'm going again regularly, my stamina is garbage again, poor diet, work gets in the way, kid on the way etc...

Then for the first time since my back issue, I did a set of 185 for 2 reps after warming up with leg raises, good deep lunges, and then the 3 sets of 135 deads. It felt great. I could tell my form was good. The mind to muscle connection is getting there. It was really awesome, and I really look forward to continuing. 

 

First off - Congrats on the addition to the family! Very cool. With all the craziness in life and only having so much time in the day, it's tough choosing what to give up in order to make room for something else. I think that sleep and a proper diet are some of the easier things for us to give up to make room for family/fun/work. This is difficult as sleep and nutrition are cornerstones to improving your gains...

 

Is there any time on the weekend where you can squeeze out an hour or so to make your week's meals and snacks ahead of time? (Hard boiling a dozen eggs on Sunday can give you a good and fast breakfast all week). Can you limit yourself to one TV show before bed instead of two? (just an example)

 

Good to see your 185's felt good, and it looks like you are attacking your back and legs with other exercises, so keep that up. As well as the warm up.  Semi piggy-backing off Gainsdalf: keep adding the weight as you go. It seems like you go from 135# to 185# and are forgetting about 155#/165#/175#.  Instead of 135x10, 135x10, 135x10, 185x2...try pyramiding 135x10, 155x8, 165x6, 175x4...or similar...and keep adding weight and/or reps each couple weeks.

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I know I am coming late to this,

 

But, one of the best things you can do, is to truly listen to your body.

 

If it has been a really bad week--and you are simply wiped.

 

Either skip doing the dead-lifts or just go really light on them for 5x5 and work on your form.

 

With that said, sometimes things happen.

 

Using myself as an example, I had been doing curls off a bench--not super heavy curls--and I thought my form was good--

 

Then one day, boom, my shoulder and trap just blew out from them.

 

Another example, is leg raises, I was doing them for  while--on the the floor--and on day my neck just blew out.

 

So sometimes things just happen.

 

Hope this Helps.

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