Something is wrong with my deadlift. I don’t know what it is but I always end up hurting my back. The crazy thing is that the weight doesn’t feel all that heavy. When I’m done though I feel the pain. I’ve got to do a hell of a lot of research and figure out how to do this right. I’d like to find somebody at my gym who knows how to deadlift to take a look at my form. Something’s gotta change.
Here are the stats for today’s lift.
Deadlift – 4×215, 4×225, 4×230, 12×160
(All the first three sets went pretty good. Gradually progressed the weight until I got to 230. Last time I finished with 225 but I was smart this time and went slow. Went up 5 on the set of 12 and got them done pretty easily. Felt a twinge in my back during that set. I finished it anyway and paid the price.)
Rack deadlift – no lift, no lift, no lift
(I couldn’t even attempt to lift the bar here. The pain started before I lifted the weight off the rack. It even hurt to pull myself up from the starting position when I bailed. I stood over the bar for 10 minutes trying to think of something that would help. Nothing. I literally couldn’t even find the strength to attempt a lift.)
Bulgarian split squat – 8×35, 8×35
(The bench I use to put my leg up was a little crooked today. I usually line myself up with the wall so I think this might have been my problem with this lift all this time. Once I lined it up my left knee didn’t hurt so much. There is still a difference between my form with my two legs but it was better today.)
Back extension- 8xBW, 8xBW
(Amazingly I had zero back problems here. It’s like my back only hurts when I get into deadlift position. I wasn’t even going to think about tempting fate and doing anything more than body weight.)
Hanging leg raise- 6xBW, 6xBW
(I imagine this lift is mainly for my back since this whole workout seems to be a back day. I hope I got something out of it in that respect because I doubt my abs got much of a workout. It is extremely difficult to pull this little maneuver off. I haven’t lost my grip yet but I’m always extremely close. I really feel the burn in my shoulders which I’m not too big on. I did a lot of swinging again. Got a couple of good reps in but all in all I’m not too happy with my performance on this one.)
2 responses so far ↓
Timmy™ // December 19, 2007 at 2:47 am |
Just popping in due to one of my many googles for NROL. I get bored.
I’d listen to your back. Without knowing anything else, here’s three cues I like to pay attention to. One, weight on your heels. If your weight is more forward, you’re more likely to bend forward at the waist. Two, hips rise with knees. If your hips rise too fast, you’ll end up stiff-legging, which makes it easier to bend forward at the waist.
Okay, maybe I only have two.
If you think you’ve seen me on the men’s health forums, you probably have.
-Timmy
rahul // January 3, 2008 at 8:18 am |
A guy in the weight room let me start using his little wrist roller called a gripstik and it seems to be helping reducing the wrist stress I’ve
been having. I have noticed an increase in my holding strength, but there are a bunch of different things we can do in the room to help that
he said he thought the reason why the gripstik was such a help compared to the normal exercises we do is that it forced him to stretch and
warm up his hand and wrist muscles to become more flexible in that focused area. that is something I have never thought about doing before.
Make sense to me.