Two weeks of lower back pain (musclar) after a bad Intensity Deadlift Two weeks of lower back pain (musclar) after a bad Intensity Deadlift

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Thread: Two weeks of lower back pain (musclar) after a bad Intensity Deadlift

  1. #1
    Join Date
    Sep 2020
    Posts
    1

    Default Two weeks of lower back pain (musclar) after a bad Intensity Deadlift

    • wichita falls texas december seminar 2020
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    • starting strength seminar april 2021
    Hey everyone!

    On 9/25 I hurt my back Deadlifting. I was an intensity day on the TM and I was not being mindful of my limitations (I am in a caloric deficit and
    have since gone over to a HLM split). I will post below my squat and deadlift training from then on. I have pain when sitting in a chair or when bending over, but none when walking around, laying down, or even while squatting and lighter deadlifting. The pain is manageable and it does not shoot into my butt. However, it has severely impacted my ability to deadlift heavier. My main question is, how do I fix this?

    Deadlift 5RM: 425 (only had 370lbs for a while because of rona, thats why they are so close)
    Squat 5RM: 405

    10/8/20
    Squat: 2 x 5 x 295 (no pain)
    Deadlift: 1 x 385 (wanted 5 singles, could not get the 2nd of the ground)

    10/6/20
    Squat: 3 x 5 x 365 (wanted 4 sets, too heavy)

    10/3/20
    Squat: 3 x 5 x 330 (no pain)
    Deadlift: 345 x 5 (little to no pain)

    10/2/20
    Squat: 2 x 5 x 290 (no pain)

    9/28/20
    Squat: 365 x 5 (wanted 4 sets, too painful)

    9/25/20
    Squat: 405
    DL: 430 x 3 (wanted 5 reps)

  2. #2
    Join Date
    Nov 2012
    Location
    Long Island, NY
    Posts
    1,194

    Default

    You may need to bring your deadlift down significantly lower than you want and then take bigger jumps on your way back up. It would look something like this:

    135x5x3

    135x5, 165x5, 195x5

    135x5, 185x5, 225x5

    135x5, 185x3, 225x2, 255x5

    135x5, 185x5, 225x3, 255x2, 285x5

    135x5, 225x3, 275x2, 315x5

    Hope this gives you a general idea! I would be deadlifing at least twice a week when using a strategy like this. You should be back to the high 300s in like a month.

  3. #3
    Join Date
    Oct 2018
    Posts
    99

    Default

    I've had a lot of lower back tweaks from deadlifts over the years and, after experimenting with a wide variety of rehabs, have found the most success with stretching the lower back. I'm usually fixed up in a couple of days.

    My favorite way to stretch is to stand on a short stool and bend forward with slightly bent knees holding a 25 pound dumbbell and let the weight pull my hands closer and closer to the ground.

  4. #4
    Join Date
    Aug 2014
    Posts
    402

    Default

    search and read up on "cocaine", or top down deadlifts,
    coach Wolf and others have written , , ,

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