Soreness in Lower back

Running Bing

I was doing Dead lifts and clean and press on wednesday. Now after the workout I didnt feel to bad and yesterday I didnt feel to bad but when I woke up this morning my lower back was killing me.


Im only new to Dead lifts and was wondering is this common? Also should I go ahead with my workout today or should I leave it? I feel up for it and I want to do it but at the same time I dont want to inure myself.

Thanks.

pwd

DOMS: Delayed onset muscle soreness. It is generally the worst the second day.

If you're new to deadlifts you should use a lightish weight and build up.

Technique is very important because of the possibility of injury with poor technique.

One method of making sure you don't round your back is to look up at the ceiling while you do them.

Though it sounds like DOMS rather than injury to me anyway.

Running Bing

pwd wrote:

DOMS: Delayed onset muscle soreness. It is generally the worst the second day.

If you're new to deadlifts you should use a lightish weight and build up.

Technique is very important because of the possibility of injury with poor technique.

One method of making sure you don't round your back is to look up at the ceiling while you do them.

Though it sounds like DOMS rather than injury to me anyway.

Nice one pwd. So would you recommend laying off the dead lifts today then?

pwd

Deadlifts are very intense exercises. Also the lower back muscles apparently take longer to regenerate than other muscles. Therefore they require recovery time.

Most people would not do more than one session of standard deadlifts a week for these reasons. Some people find it best to only do them on alternate weeks.

I wouldn't recommend doing deadlifts today.

Running Bing

pwd wrote:

Deadlifts are very intense exercises. Also the lower back muscles apparently take longer to regenerate than other muscles. Therefore they require recovery time.

Most people would not do more than one session of standard deadlifts a week for these reasons. Some people find it best to only do them on alternate weeks.

I wouldn't recommend doing deadlifts today.

Really?


Im starting a new workout now where I just do Deadlifts, Clean and Press, Bench Press and upright row three times a week.

You would not recommend me to do the deadlifts three times a week?


Id like to do squats but I workout at home and have yet to find a good way to do them without a squat rack. I have a weight bench and what I used to do was put the barbell on the weight bench, sit on the bench facing the weight, scoop my head under and stand but I felt it was a little dangerous.....especially putting the weight back:eek:

Failing that are there any other excercise you would recommend substituting? I really like the simplicity and the heavy compound lifts in this workout so Id like to stick with it.

rubadub

Babybing wrote:

Im starting a new workout now where I just do Deadlifts, Clean and Press, Bench Press and upright row three times a week..

Can you link to the workout? I usually here once a week too, twice max. I cutdown my exercises too but that sounds a little limited. Do you do incline/decline benching, or any variations? chins & pullups are good exercises too. I think most wouldnt bench 3 times a week either.

Babybing wrote:

Id like to do squats but I workout at home and have yet to find a good way to do them without a squat rack.

I am in the same boat. I can press 60kg over my head (not fully up but get it over). I then do 2 sets of 20 slow reps on the squats- going really low. When finished I back up against my bed, sit down and let one side down slowly, and then lie back and the other side falls down. My legs can be sore for 3 days after if I go really low, but it is a normal dull general pain, I imagine normal DOMS are like that while a sharper pain in a certain location could signal an injury.

My squat day is tomorrow and I am going to try these
http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html

and maybe these if I can find a suitable platform
http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html

pwd

Personally I do splits. I do back exercises one day, chest and shoulder exercises on another, and legs on another.
But some people prefer doing all body parts on the same day.
But I don't think you should do deadlifts three times a week no.
That way of squatting sounds lethal alright.

Other exercises I can think of you could try:
You could try doing pistols if you can do them - which are one-legged bodyweight squats
Chinups and pullups if you can find somewhere to do them and are able to do them.
Bent over row, or dumbell row
military press (maybe redundant if you're doing clean and press I don't know)
lunges
overhead squats
straight leg/romanian deadlifts

Running Bing

rubadub wrote:

Can you link to the workout? I usually here once a week too, twice max. I cutdown my exercises too but that sounds a little limited. Do you do incline/decline benching, or any variations? chins & pullups are good exercises too. I think most wouldnt bench 3 times a week either.

Well I have only done this twice so far but I plan to sub the bench press for incline press and dumbell press', Bent over rows with upright rows after a while. I will mix it up to keep things interesting though. I have tried splits in the past and I never really suited me and I have tried workouts where you work every body part with one set per body part and I dodnt like that either. This is kind of a mixture of both, all the main muscles get a workout with only four excercises.

All I am really trying to do is build a bit of mass...especially my chest and shoulders/upper back.


Re: Squats...I think what I will do is just do front squats or even just dumbell squats.

rubadub

pwd wrote:

overhead squats

Be careful of these bad boys, they are deceptively difficult, start off practising with an empty bar, if it is a 20kg oly bar then use a broom or something.

I find front squats harder than back squats with out a rack. I used to do 3 full body workouts a week, but only squatted twice. Now I am down to 2 or 3 workouts a week, only squatting one day, and deadlifts on one other. Other exercises are bench- flat/incline/close grip, military press, shrugs, upright row, chins, pullups, pressups, bent over row.

pwd

you're not doing any exercises that focus on your upper back as far as i can see.
bent over rows and pullups/chinups would focus on it though

Running Bing

pwd wrote:

you're not doing any exercises that focus on your upper back as far as i can see.
bent over rows and pullups/chinups would focus on it though

Dont the upright rows focus on the upper back? I thought bent over worked the middle back more so and the lats?

Also would the deadlifts and clean and press not work the upper back indirectly?

Hanley

Is that the starting strength program you're doing?

Running Bing

Hanley wrote:

Is that the starting strength program you're doing?

Sure is.


Ive done weights in the past (on and off, mostly off:o ) for a few years.


Just coming back from a long lay off(its been about a year since I done anything) and I wanted something simple and to the point and I actualy enjoyed doing.

Hanley

Babybing wrote:

Sure is.


Ive done weights in the past (on and off, mostly off:o ) for a few years.


Just coming back from a long lay off(its been about a year since I done anything) and I wanted something simple and to the point and I actualy enjoyed doing.

Thought I recgonised it alright.

I've never done it but it seems liek a great program. Is there any guidelines on what weight to use from workout to workout??

If I was deadlift 3x a week I'd probably set it up so on the first day I was doing a heavy 3x5 with 80-85% of my max, then on the second some light, fast pulls 8x1 with 55-70% and go by feel on the 3rd day.

I'd say try to avoid high reps (anything over 5 or 6) cos it'll be hell from a recovery standpoint. And I wouldn't deadlift every second day heavy. Especially combined with te squat and cleans.

My copt of starting strength is in my girlfriends house atm, I must have a look at the program later.

Running Bing

Hanley wrote:

Thought I recgonised it alright.

I've never done it but it seems liek a great program. Is there any guidelines on what weight to use from workout to workout??

If I was deadlift 3x a week I'd probably set it up so on the first day I was doing a heavy 3x5 with 80-85% of my max, then on the second some light, fast pulls 8x1 with 55-70% and go by feel on the 3rd day.

I'd say try to avoid high reps (anything over 5 or 6) cos it'll be hell from a recovery standpoint. And I wouldn't deadlift every second day heavy. Especially combined with te squat and cleans.

My copt of starting strength is in my girlfriends house atm, I must have a look at the program later.

No sorry Hanley I misunderstood you. I actually just found it one thepumpingstation.com (great website) 3 day per week workout database. It is called the "back to basics workout", could well be cogged from starting strength.

As for what weight I use, there are no guidelines but I try to do 8 reps to failure. Like I said I have only done it twice so far(...actually I just finished my third one there, but with no DL).

Ill definately take on the advice Re: Deadlifts though. Think Ill alternate it with Dumbell Squats or even hack squats.

Hanley

If you're training the lifts 3x a week and doing 8 reps to failure I can see why you're sore!!!

IMO you'd be much better sticking with like 3x5 and stopping a rep or 2 short. There's no need to go to failure when you're training the lifts multiple times per week, it's only gonna hurt your recoveery.

Running Bing

Hanley wrote:

If you're training the lifts 3x a week and doing 8 reps to failure I can see why you're sore!!!

IMO you'd be much better sticking with like 3x5 and stopping a rep or 2 short. There's no need to go to failure when you're training the lifts multiple times per week, it's only gonna hurt your recoveery.

Im starting to realise that after three workouts Hanley:eek: Couldnt do the clean and press today at all.


Bench press and upright row dont seem to be a problem but the dead lifts and clean and press take a bit of recovering from.

Ill definately take that on board.