Worked out back today and although I did good in my opinion I fucked the shit up out of my back twisting on the fifth rep of 405 on the deadlift. Im having some discomfort now. Does anyone have suggestiong on how to get back into deadlifting to help prevent injury. I was on a pretty long layoff and although my strength hasnt decreased much I feel more injury prone lifting the weights I used to lift.
[/quote]
What I did is I started working up to heavy triples each week.
The first few weeks I kept some in the tank that way I could progress over the following weeks. For example:
135x3
185x3
225x3
275x3
DONE
next week
135x3
225x3/3 (2 sets of 3)
245x3
275x3
295x3
ect.
I went from sumo deadlifting 275 for 3 pretty tough reps, to getting a single with 380 in about 3 months. I gained ten pounds too so that helped some. You can check my youtube channel if you dont believe me I have all those videos logged.
I would also start hitting the 45 degree back raise holding on to different plates. I’ve been doing this the last 6-8 weeks and I’ve seen mondo improvements as well.
RDL are nice too imo.
Remember you can always start with a lighter weight and blow through it, and keep adding weight to to bar consistently each week, or you can just try to get 1rm each time, and risk injury.
Worked out back today and although I did good in my opinion I fucked the shit up out of my back twisting on the fifth rep of 405 on the deadlift. Im having some discomfort now. Does anyone have suggestiong on how to get back into deadlifting to help prevent injury. I was on a pretty long layoff and although my strength hasnt decreased much I feel more injury prone lifting the weights I used to lift.
What I did is I started working up to heavy triples each week.
The first few weeks I kept some in the tank that way I could progress over the following weeks. For example:
135x3
185x3
225x3
275x3
DONE
next week
135x3
225x3/3 (2 sets of 3)
245x3
275x3
295x3
ect.
I went from sumo deadlifting 275 for 3 pretty tough reps, to getting a single with 380 in about 3 months. I gained ten pounds too so that helped some. You can check my youtube channel if you dont believe me I have all those videos logged.
I would also start hitting the 45 degree back raise holding on to different plates. I’ve been doing this the last 6-8 weeks and I’ve seen mondo improvements as well.
RDL are nice too imo.
Remember you can always start with a lighter weight and blow through it, and keep adding weight to to bar consistently each week, or you can just try to get 1rm each time, and risk injury.
[/quote]
No I totally believe you man. I was thinking of either doing something like this or using the power rack and doing rack deads and progressively lower the starting point each week. We’ll see.
Thanks for the advice and congratulations on the PR, how I love hitting PR’s.
Had some punk trying to compete against me curling when I was finishing up my workout. I wound up concentration curling more than he was dumbell curling.
I also found that the difference between curlingat the gym and at home is that I’ve concentrated much more on form because he wants to looked at like a fool swinging the weight around anyways…
Since you’re a curl junkie I thought you might enjoy these this school articles on curls.
This blog is just a bunch of retyped old-school iron magazine articles. The most recent think they have is like Louie’s first or second article and the oldest stuff they have is stuff on how to better your bent press.
There are actually quite a few articles dedicated just to curling.
[quote]FightingScott wrote:
Since you’re a curl junkie I thought you might enjoy these this school articles on curls.
This blog is just a bunch of retyped old-school iron magazine articles. The most recent think they have is like Louie’s first or second article and the oldest stuff they have is stuff on how to better your bent press.
There are actually quite a few articles dedicated just to curling. [/quote]