Back exhaustion from work

[Johnsonville]

I am quite a bit older than you (52) and I don't have a physical job. But I find my back is very sensitive to cumulative fatigue, especially if I am deadlifting heavy. I tried adding some HIIT-type conditioning at one point, but lot of those moves (like kettlebell swings and battling-rope stuff) are lower-back intensive. It was very easy to overdo it and wind up with a level of fatigue that felt more like a back strain or spasm and left me taking a week off from everything. So I relate to your concern.

If I were you I would be very careful with volume on the deadlift and avoid anything unnecessary that works the lower back (e.g. in your BJJ training, avoid warmups/calisthenics that hit the back). Like, say you try for 5 reps at a weight but only get 3. You might think, "I'll take a rest and then try to get 2 more. Or I'll back the weight off a little and try for another 5, to make up for it." That might be ok for most but too much volume for you. Again, my experience has been it doesn't take much to tip over and hit a level of fatigue that is hard to bounce back from.

Also, if you aren't hook gripping (or using straps), I'd recommend it. I used to use a mixed grip but I think the slight rotation that puts on my back (that's how I think of it, anyway) makes little back tweaks more likely. Given that you are a mason and a BJJ guy you probably don't have grip problems (and your hands are probably plenty tough to hook grip without pain), but I offer this suggestion in case it helps.

Thanks for the response, I’ve used the hook grip in the past and didn’t hate it, so I think I’ll run this lp double overhand and hook when it’s time. And agreed with the extra work or attempting sets after failure, that makes sense.

[HailMary]

Johnsonville, Weights & Plates podcast has introduced me to the concept of Limited Resources in regards to training. News flash. We cannot do it all. Something is going to give. So, what are your priorities?

[Johnsonville]

Johnsonville, Weights & Plates podcast has introduced me to the concept of Limited Resources in regards to training. News flash. We cannot do it all. Something is going to give. So, what are your priorities?

That hurts to hear. I only lift for health and injury protection, I don’t care about high numbers anymore. My work is by choice, I don’t have to do this type of work, but I genuinely enjoy it and it’s something I’m passionate about. Bjj is basically over for me, I go once a week to the old folks class and usually another competition class to beat up the competitors, but I fill that void with Muay Thai twice a week, so a total of four times a week for that shit. It’s my social circle and the gym is full of positive interesting people, so I won’t give up that place. If my neck wasn’t fucked I’d pursue Olympic lifting over anything, but I guess I can’t have it all.

I just know I need a strong back to continue my hobbies, and want to get there as safely as possible.

[Mark Rippetoe]

In the meantime, keep making that damn good sausage. I like the Jalapeno Cheddar.

[Johnsonville]

In the meantime, keep making that damn good sausage. I like the Jalapeno Cheddar.

I’m partial to the Irish o’garlic

[HailMary]

Johnsonville. Not training consistently for over a year? Hard physical masonry job? Leaving for work at 5:30 am (how much sleep?). BJJ twice a week in addition to Muay Thai twice a week?

What else are you keeping from us? You got a newborn at home?

[Johnsonville]

Johnsonville. Not training consistently for over a year? Hard physical masonry job? Leaving for work at 5:30 am (how much sleep?). BJJ twice a week in addition to Muay Thai twice a week?

What else are you keeping from us? You got a newborn at home?

That I have been testing in the low 400s for testosterone the last few times

[Johnsonville]

I went to Cody anninos gym and he cleared up my terrible form. Problem solved, he’s a hell of a coach

[Cole Gorton]

That I have been testing in the low 400s for testosterone the last few times

Is this supposed to be low? I was listening to a podcast with powerlifting Bruce Lewis (105kg) he's a complete beast and said his was in the 200's

[Mark Rippetoe]

Is this supposed to be low? I was listening to a podcast with powerlifting Bruce Lewis (105kg) he's a complete beast and said his was in the 200's

He's lying.