Allright guys I am a long time reader of the Site, but have never posted. I would like to start by saying thanks to all of the advice that is on this Site, you guys have turned me from a serious frat lifter (bench curl leave) and into someone who now understands what a deadlift is and how to gain mass.
I’ll give you the stats before i get to the problem. I am 6’3" 270lbs I am starting my first real cutting phase using the 6 meals plan and will post before and afters when that is finished. My lifts are
Deadlift 405x5
Bench 285x5
Squat 285x7 (had knee trouble better now and expect that one to go up quickly)(wheels seriously lacking)
The issue I got is that whenever i get done doing deads my lower back is in so much pain that i have to take a break before i can move on and it stays the whole workout (which messes up my momentum) I know it is from the fact that I’ve pulled the right side 3 time (drywaller/metal framer/young and dumb for 5 years). What i want to know is there some other guys that have this and what do you do to ease it.
I’m in the same boat sort of. Does it hurt to run. The best thing is, dont do any weights for about a month. Then try running say, weekly, like I did, if you can run without discomfort, then its healed, if not, let it heal longer.
I wouldn’t lift anything (ANYTHING of the floor) either whilst it heals.
[quote]HoratioSandoval wrote:
Deadlifting has always hurt your back? Since you first started doing them?[/quote]
so i know the obvious thought is that i should work the lower back, but it is not a deadlifting thing it is a prolonged lower back thing my big question is? Do we have a have a good stretching program, or do guys with this same problem pop painkillers and then lift (what i’ve been doing)or do they have a stretch or something they work I don’t know but unlike 2lb monkey suggestion i refuse to not lift this a degenerative problem that can’t be healed i just need to work aroound it. (but thank you 2lb for your suggestion advice is always helpful no matter)
Do the lazy cat, the arching cat, high rep supermans, and stick with high rep squats. This will allow for some recovery. Don’t do deads for the first few weeks of doing this 5 times a week. Don’t do them powerfully, do controlled. Also a few side-to-side back stretches will help, and also your hamstrings may be tight, thus making you bend your back to make up for the lack of flexibility. I did all this to recover my back and trust me it works if you stick with it - I went from struggling to squat 65lb with chronic lower back pains, now 6 months later I am doing 220lb squats and I can dead all I like, all thanks to my back recovery. Did I mention it? RECOVERY!
Always do your deads (presuming your technique is good) at the end of the workout thus you will avoid ruining your other exercises.
Edit: OMG I cant beleive I forgot! POSTURE. Most people with chronic back problems, including myself completely rape the 23-hour rule. The 23-hour rule is that 'despite you having perfect technique for every exercise you perform in the gym, there is still 23 hours in the day where you are not in the gym that you can totally screw your body.
Get good sitting and standing posture (no standing leaning on one hip, no slouching, no strange back-sensitive sex positions). You have a whole 24 hours you must be alert of your ‘living technique’.