My deadlift has platued at a mear 390lbs. It has been stuck there for about 3 months. My other big lifts have increased considerably however Bench up about 20lbs, squat up an impressive 30. Whenever I do the deadlift I experience some very bad back pain the next day, it feels like my entire lumbar has locked up. I perfer to deadlift without a belt as I understand this strengthens the whole back better.
I can only conclude there is something up with my back.
Here is what I have been doing to help.
I have been trying some ART with a pool ball on my glutes and lower back, this seem to help with the pain. I also use a foam roller and stretch befor bed.
I sleep on my back with only one pillow.
I use a belt when squatting to not further agrivate the issue.
I don’t do weight crunches anymore.
Taking larger doses of fish oil.
Switched to sumo deadlift.
I have worked to perfect my form and without a video my form cannot be assessed. Even with low weight I experience some sort of pain and discomfort, usually feeling like rubber bands are pulling from my lower back across my buttox to the back of my legs.
Any and all advice is welcome. Please don’t comment with just “go to the Dr.”
[quote]HunterKiller wrote:
My deadlift has platued at a mear 390lbs. It has been stuck there for about 3 months. My other big lifts have increased considerably however Bench up about 20lbs, squat up an impressive 30. Whenever I do the deadlift I experience some very bad back pain the next day, it feels like my entire lumbar has locked up. I perfer to deadlift without a belt as I understand this strengthens the whole back better.
I can only conclude there is something up with my back.
Here is what I have been doing to help.
I have been trying some ART with a pool ball on my glutes and lower back, this seem to help with the pain. I also use a foam roller and stretch befor bed.
I sleep on my back with only one pillow.
I use a belt when squatting to not further agrivate the issue.
I don’t do weight crunches anymore.
Taking larger doses of fish oil.
Switched to sumo deadlift.
I have worked to perfect my form and without a video my form cannot be assessed. Even with low weight I experience some sort of pain and discomfort, usually feeling like rubber bands are pulling from my lower back across my buttox to the back of my legs.
Any and all advice is welcome. Please don’t comment with just “go to the Dr.” [/quote]
You can’t do ART with a pool ball. You are doing half ass myofascial work. ART is very specific and can’t be done with objects on yourself.
I would look for an actual provider and get your sacral ligaments checked out. you can have some restrictions in those areas that would cause such symptoms.
[quote]tom63 wrote:
You can’t do ART with a pool ball. You are doing half ass myofascial work. ART is very specific and can’t be done with objects on yourself.
I would look for an actual provider and get your sacral ligaments checked out. you can have some restrictions in those areas that would cause such symptoms.
[/quote]
I wouldn’t call it half ass, but I will keep that in mind. I will also read up on sacral ligaments. I don’t know if I have enough money to see an real ART person.
Is it muscular soreness, or what? My entire back (and glutes, and hamstrings, and…) is usually fried after max deadlifts too, but it’s because it’s a ball-busting exercise. My point is, not that I would urge you to take it lightly, but it may not be anything to worry about if it goes away soon.
One thing I will say is that, in my experience, if you are stuck on a lift, don’t do it. Drop it for at least three weeks. Work really really hard on appropriate assistance movements and make sure you always get assistance work for that lift done. In the meantime, focus your heavy sessions on lifts that have a high carryover to your stuck lift. This has helped me before.
Maybe you just need to bite the bullet and not do deadlifts and any other movement that directly aggravate that movement for a while. Train around it. Do other lower body exercises for a bit and let your body heal.
And yes, I do deadlift. Weekly for the last 8 months. But I have had to give them up in the past. I have always got back to them after rehabbing and/or active rest and my deadlift has continued to go up. But sometimes you have to be smart.
Do you do power cleans? They once helped me get my DL up and increase my back’s work capacity. Maybe you can give deadlifting a break as mentioned and do explosive lifts for a while.
i think that when your hips come forward and your legs lock during a deadlift your back should at the same time be up, in other words you shouldnt have to pull back with your back to get yourself standing properly. it happens to me when i go for higher weights but with weights ive already done, as soon as my hips have locked out my back is “vertical” to the ground.
if thats the case then it probably means your back is lacking or your form isnt good. try a deload anyway… 3 months being stuck is too long
What does a typical progression look like for your pulls?
Also, I think you are a little misguided on the use of a belt and wonder if the symptoms you are experiencing would improve if you were to wear a belt for your work sets.
The reality of things is the low back can be slow to recover and if it is already in an overtrained state you can start to have all kinds of problems.
[quote]HunterKiller wrote:
tom63 wrote:
You can’t do ART with a pool ball. You are doing half ass myofascial work. ART is very specific and can’t be done with objects on yourself.
I would look for an actual provider and get your sacral ligaments checked out. you can have some restrictions in those areas that would cause such symptoms.
I wouldn’t call it half ass, but I will keep that in mind. I will also read up on sacral ligaments. I don’t know if I have enough money to see an real ART person.[/quote]
It’s half ass or worse. I’m an ART provider who has taken all body levels and biomechanics. It’s not in the same ballpark.
The reason you should try and limit fish oil intake to just 3g of EPA/DHA is because a lot of the other oils in there can actually cause inflammation. Which is why a concentrated product like Flameout is desireable.
Secondly, I can’t tell without a video, but almost certainly I would imagine this problem is related to dormant or ineffective use of the glutes. I would take a few weeks off, and go back into it by doing rack pulls from about knee height, focusing on pushing the hips forward and contracting the glutes. Also, look up X-bands walks and hip bridges and use them as part of a dynamic warm up.