Low back fatigue, how to deload on TM?
Age : 23
BW : 148 lbs
Height : 5' 6.5"
fat% : 15-17%
What the fatigue feels like : Lower back pain at the right side. Nothing serious but fatigue keeps increasing every workout. I can feel when sitting in a chair or standing in same position for extended periods. It doesn't really hinder my squats. A little bit on the deadlifts though. I felt the pain i same area during SS but went away before day1 of following week. I attribute this to the shape of my right leg as it flexes further than left leg when knees locked completely making it a tad bit shorter than left. The right foot naturally makes a larger angle(65deg) to vertical than left(normal 40 - 45deg) when lying on back relaxed. I guess right side of the hip opens up more. Trying to correct this would hinder progress and form. Didn't worry about it too much but I still feel that right side of my lower back engages more and I can't seem to 'balance' it when doing heavy deadlifts.
Some history: I did SS in 2011 and went from 121 lb weakling to 160 lb, then dropped some of that fat from 1/2GOMAD. Moved countries to pursue masters and did SS on and off, sort of cruised. Come summer 2012. Did SS quickly progressed due to memory. Did advanced novice last couple weeks. Squats keeps going up steadily but form suffered a bit in day3 of the week.
Decided to switch to Texas method since fatigue kept creeping. Form and progress improved on heavy day(this friday) of the first week but fatigue multiplied. I need to deload badly. Should have done that before going to TM. Advanced novice is a bitch and I wanna do TM going forth. My lifts a last couple weeks:
July 30 2012
Squats 250 lbs 3x5 weak form in last rep
Press 100lbs 3x5 bad last rep, weak but I am adding steadily
Deadlift 270 lbs 1x4 decided not to do squats as it may affect deadlift form
Bench 140 lbs 3x5 doing 5lb jumps may be I should jump 10 lbs as it feels light
Dips 15 and 25lbs 6,5
Squats 250 lbs 3x5 form improved
Press 100lbs 3x5 ok
Squats 205lbs 5x5
Bench 125lbs 5x5
Power Cleans 95lbs 5x3 hadn't done for a while
Squats 165 lbs 3x3
Press 90lbs 3x3
chins 25lbs 10,7,6
Squats 255lbs 1x5
Bench 145lbs 1x5
Deadlifts 275lbs 1x5
Now, how do i deload on TM? Do i need to? I am thinking a week of light days(like Aug 7) with squats and deads but keeping the upper body to normal TM cycle.
Eat a quart of ice cream right after volume session followed by a pound of red meat and something starchy like potatoes. Follow that up an hour later with a protein shake.
Call us in the morning.
I don't know what you mean by that or what its supposed to do. But this is what I did even before you posted. I ate 1/2lb read meat with some eggs and thick cut bacon, fried mushrooms onion and potatoes in the fat that was left. Had an avacado. Had the shake an hour or so prior to the meal.
Originally Posted by ColoWayno
If it's an actual "pain," you may want to go see a chiro.
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