Deads Screw Me Up. Grrrr!

[18echo]

what's up.

don't post here much, but i figure this is the board where someone might appreciate my rant.

started doing deads a short while ago. my spine CANNOT seem to deal with this. i don't even do them heavy. warm up with 185 and do light work sets with 225-250. went up to 275 once, and that's when i "tweaked" my back. i might do a set of 10-12, but i do each one as a separate little lift, redoing my grip between reps, concentrating on form, taking maybe 3 secs between reps.

i've been going to a chiropractor for a few years, and have greatly improved the condition of my back. however, when i did 275 for a few, i stood up from the set and just knew that i had done something. later that day i went on a run, and it didn't really bother me. but the next morning....HOLY SHIT. i could barely fucking sit up. it sucked.

so i go to him, and he crunches me back to normal. i get a follow up with him, and try deads with 225 for higher reps the next week. everything goes fine. i love that excercise. it's just a smokin' pump. since i was lifting light, i would slow each rep. scraping the legs up and down, and the whole bit. this goes on for 2 or 3 workouts until the other day.

fuck! i was using great form and everything, and when i knocked out the last rep, i knew i had done it again. does anyone else get this problem- where you just don't seem to be able to get your back to agree with the lift.

to give an idea of size 6'4" 240. bench about 325. over all good shape. just seem to have the glass spine. any ideas, or are dl's really out of the pic. i swore 'em off, but figured i'd ask for opinions here.

 

[b fold the truth]

Deads are taxing your spine as it strengthens the muscles around it. I am not a huge deadlift fan but do a variation every week. Keep it slow and under control. Louie Simmons says that deads do not build strength...they only test it. There is some truth behind that.

Try doing dynamic box squats...it works some of the same muscles.

Don't give up on deads just yet...maybe go lighter or back off of the intensity for a few weeks.

B True

 

[18echo]

can you gimme the scoop on dynamic box squats. i'm under the impression that boxes are when you lower yourself til you contact with the "box', then raise up.

that pretty much it? fill me in.

 

[b fold the truth]

www.elitefitnesssystems.com

Look, read, learn.

There is a lot to learn about training here...especially box squats.

B True

 

[BigWh1tey]

check out :
http://www.deepsquatter.com/strength/archives/ls9.htm

core conditioning , GPP , and Good Mornings .

 

[GR8SCOT]

ditto

to be honest i have the same problem, am about the only person in my gym that does deadlifts but i always seem to end up tweaking my back in one form or another.
Ive kinda through trial and error figured out where my problem derives from tho.

My abs were letting me down a lot, and i found that once i started to train abs better it didnt screw me up as much for deadlifts and even squats (yes i know im slack for not training my abs with set after set of situps et all but its one body part i almost cant be fucked with)

Good Mornings helped for me as well with lower back, as did training hamstrings.

 

[CytoMel]

You need to STOP deadlifting for awhile. Doing many reps and sets too quickly can strike down the mightiest of powerlifters.

My guess is that your lower back is weak (the bodypart that keeps breaks down) and you should start trying other movements to taget the lower back, hamstrings and abs.

In relating to the in-gym work- information afformentioned by the previous posters-do box squats and ab work. You can do these in the gym-you come home and train with he bands-they worked really well for me in and quick gains in a short period of time.

You woud be very well served to pick up a few pairs of jumpstretch bands www.elitefts.com -they are cheap and are really your own bedroom cable crossover and pulley machines.

Try band pullthroughs with a mini band wrapped around a bedpost. Start with the mini and go up to the avg or strong band for these.

Wrap a mini band around the top of a door or a door hinge-this will take some experimenting but you can wrap the bands around the top of a door and do standing ab crunches.
Try out the supplemental work and see how it goes