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Two weeks of lower back pain (musclar) after a bad Intensity Deadlift
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)
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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.
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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.
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search and read up on "cocaine", or top down deadlifts,
coach Wolf and others have written , , ,
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