Deadlift back problems(help!)

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

hi, all

About a month back I went on holiday for a week, and came back to do my
normal set of thursday deadlifts (130KG)
Suddenly I felt a ligament go in my lower back on the left, and had to
stop, a couple of days past and the pain disapeared
the follwing week I made sure I warmed up a lot more, stretched alot
more, and did my sets on a lower weight. No pain
The week after I did a normal set at (120kg), also no pain. Today I did
a morning session (It's usually evening) and put
120kg on again after my 60kg warmup set. after the 5 rep on the first
set, I suddenly got the click in back again and had to stop,
same pain as before, hopefully the pain will diminish over time.
However to avoid this happening a third time, I want to continue
excercising but pinpoint a way to avoid this, so my questions are:-

1. Should I instead of doing 1 set warmup, then 4 sets heavy, should I
perhaps do a light medium and make the last set heavy
to allow the muscles to be fully warmed up?

2. I have only been training a year and a half, and was told to use a
weight belt with anything over 100KG, but does this
weaken the lower back because it is removing pressure from it?

3. Would squats make a decent alternative to deadlifts if I can't get
on with them anymore?

4. Should I go back to 60KG and work up slowly a week at a time to my
original weight over say 6 weeks?
(I did a similar thing when I had shoulder pain which seemed to work).

Thanks for your time

Austin

See a doctor first, and a coach after that. Figure out what the problem is.
The "use a weight belt with anything over 100KG" makes no sense - use a belt
when you near your limits, read this newsgroup or ask a specific question
about belt useage. Better still, use Google Groups or similar and read this
newsgroup on the subject over the past few years. I've deadlifted over
150kg without a belt and I only weigh 70kg. When to use a belt, if you use
one at all - I don't - should be a function of a percentage of your one-rep
max and not some arbitrary number.

-S-
http://www.kbnj.com

aust_powers said:

Today I did
a morning session (It's usually evening) and put
120kg on again after my 60kg warmup set. after the 5 rep on the first
set, I suddenly got the click in back again and had to stop,
same pain as before, hopefully the pain will diminish over time.
However to avoid this happening a third time, I want to continue
excercising but pinpoint a way to avoid this, so my questions are:-

1. Should I instead of doing 1 set warmup, then 4 sets heavy, should I
perhaps do a light medium and make the last set heavy
to allow the muscles to be fully warmed up?

Your warm-up sets should be done better. You shouldn't jump from
60 kg up to 120-130 kg. In addition to the 60 kg set, do 75-80 kg for
2-3 reps then got to 95 kg for 1 rep. Then do the work sets.

Quoted message said:

2. I have only been training a year and a half, and was told to use a
weight belt with anything over 100KG, but does this
weaken the lower back because it is removing pressure from it?

No. It's better to not wear the belt as tight as possible. You want
to be able to get 1-2 fingers between the belt and abs (not sucked in).

Quoted message said:

3. Would squats make a decent alternative to deadlifts if I can't get
on with them anymore?

Yes. Try to do both. Not necessarily in the same workout.

Quoted message said:

4. Should I go back to 60KG and work up slowly a week at a time to my
original weight over say 6 weeks?

Sounds good. But make sure your back is OK first.

[email hidden] wrote in news:1124376317.790411.245270
@o13g2000cwo.googlegroups.com:

Quoted message said:

hi, all

About a month back I went on holiday for a week, and came back to do my
normal set of thursday deadlifts (130KG)
Suddenly I felt a ligament go in my lower back on the left, and had to
stop, a couple of days past and the pain disapeared
the follwing week I made sure I warmed up a lot more, stretched alot
more, and did my sets on a lower weight. No pain
The week after I did a normal set at (120kg), also no pain. Today I did
a morning session (It's usually evening) and put
120kg on again after my 60kg warmup set. after the 5 rep on the first
set, I suddenly got the click in back again and had to stop,
same pain as before, hopefully the pain will diminish over time.
However to avoid this happening a third time, I want to continue
excercising but pinpoint a way to avoid this, so my questions are:-

1. Should I instead of doing 1 set warmup, then 4 sets heavy, should I
perhaps do a light medium and make the last set heavy
to allow the muscles to be fully warmed up?

2. I have only been training a year and a half, and was told to use a
weight belt with anything over 100KG, but does this
weaken the lower back because it is removing pressure from it?

3. Would squats make a decent alternative to deadlifts if I can't get
on with them anymore?

4. Should I go back to 60KG and work up slowly a week at a time to my
original weight over say 6 weeks?
(I did a similar thing when I had shoulder pain which seemed to work).

Thanks for your time

Sounds similar to what I've done to myself twice with deadlifts. Went
heavy (for me, my max is ~ 127 Kg) tweaked my lower back, felt stiff for a
few days. Happened twice. This is what I did:

* Took 2 weeks off DL's and when I returned, dropped the max weight about
20%. Worked my way back up SLOWLY.

* Dropped DL's to once a week

* Started doing Good Morning's and weighted back extensions. Added weight
to both exercises SLOWLY. I'm now doing BE's with 65# and GM's with 165#
-- the GM's could be heavier but I have tight hams and I'm looking for all
the depth I can get on them.

I lift 3x week, so I do GM's one day, DL's the next, and BE's the last.

So far so good.

YMMV

IANAE

IANAD

IANAHAPL*

Hugh

* I Am Not A Heavy-Ass PowerLifter

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉

Hugh Beyer <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

[email hidden] wrote in news:1124376317.790411.245270
@o13g2000cwo.googlegroups.com:

Quoted message said:

hi, all

About a month back I went on holiday for a week, and came back to do my
normal set of thursday deadlifts (130KG)
Suddenly I felt a ligament go in my lower back on the left, and had to
stop, a couple of days past and the pain disapeared
the follwing week I made sure I warmed up a lot more, stretched alot
more, and did my sets on a lower weight. No pain
The week after I did a normal set at (120kg), also no pain. Today I did
a morning session (It's usually evening) and put
120kg on again after my 60kg warmup set. after the 5 rep on the first
set, I suddenly got the click in back again and had to stop,
same pain as before, hopefully the pain will diminish over time.
However to avoid this happening a third time, I want to continue
excercising but pinpoint a way to avoid this, so my questions are:-

1. Should I instead of doing 1 set warmup, then 4 sets heavy, should I
perhaps do a light medium and make the last set heavy
to allow the muscles to be fully warmed up?

2. I have only been training a year and a half, and was told to use a
weight belt with anything over 100KG, but does this
weaken the lower back because it is removing pressure from it?

3. Would squats make a decent alternative to deadlifts if I can't get
on with them anymore?

4. Should I go back to 60KG and work up slowly a week at a time to my
original weight over say 6 weeks?
(I did a similar thing when I had shoulder pain which seemed to work).

Thanks for your time

Sounds similar to what I've done to myself twice with deadlifts. Went
heavy (for me, my max is ~ 127 Kg) tweaked my lower back, felt stiff for
a few days. Happened twice. This is what I did:

* Took 2 weeks off DL's and when I returned, dropped the max weight
about 20%. Worked my way back up SLOWLY.

* Dropped DL's to once a week

* Started doing Good Morning's and weighted back extensions. Added
weight to both exercises SLOWLY. I'm now doing BE's with 65# and GM's
with 165# -- the GM's could be heavier but I have tight hams and I'm
looking for all the depth I can get on them.

I lift 3x week, so I do GM's one day, DL's the next, and BE's the last.

So far so good.

Fergot to mention... I also morphed my routine from one where I went
pretty quickly to the max weight to one where I build slowly up to it over
a bunch of sets. I've always liked high-volume routines anyway. E.g. I did
8 DL sets in my last workout after warmup, increasing the weight by 10 and
then 5 pounds each set. It looks a lot like a sheiko progression and it
means I get plenty of time to see how I'm feeling and stop early if I
don't seem to have it that day.

Hugh

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉