Something popped while doing deads...weird

[Parabellum]

I read an article about deads in the 9/02 issues of powerlifting and it got me fired up. I think I should have warmed up a little more, all the weight I was using was sort of a warm up sets of 3 until you can not longer do 3 reps, etc... It felt so good I though I was going to pull some major weight.

I haven't really done deadlifts in about two years.
I just started another Westside basic training 9 week program, (A 9 week program takes me 12 weeks, lazy or too busy to do the workout, but the rest seems to be an added benefit.)

So far I have gotten great results, my bench has sky rocketed and my squat is moving along nicely. But my deadlift is under par.

Last night while in week 4 I decided to do deadlifts as my first ME exercise. I was doing sumo style deads, I never did theses before. They just felt right. I was doing great until about the 5 set, I went down grabbed the bar and stood up, then I went down and started going back up again and about 1/2 - 3/4 way up I left a weird pop in my right buttock, this sent what seemed to be an shudder down my entire leg. Needless to say I stopped and started to stretch the pain was bearable so I tried a few other exercises and discovered that I could not do them, so very disappointed I ended my ME workout. I did other exercises for the upper body and bitched to my wife the whole ride home. Today it is difficult walking and it hard to sit down at first. I think I pulled a muscle back there somewhere, has this ever happened to anyone?

 

[spatts]

Something very similar happened to me back in January, and mine was a form error. Also, I never do reps anymore on heavy deads. Too risky.

Are you pulling conventional or sumo? Any previous back injuries? How are you coming along on lower back work? Was anything sore/tight on the back side (hammies, calves, glutes), prior to the lift?

Thanks

 

[Parabellum]

I was doing Sumo style for the first time. NO real back injuries, in the past my lower back would get very sore after going good mornings, followed by stiff legged deads or hyperextensions. But I have effectively gotten past that.

Nothing was tight or sore, except my elbow felt as if it was not completely locking out, like the joint did not snap into place.
I felt great doing the lifts, everything went up and dwn nicely, I though I was using good form shoulders back, butt down, and eyes up th help keep proper form. In the past I did conventional deads, but yesterday they did not feel comfortable.

 

[spatts]

How wide was your stance? And did you kind of still pull it like a conventional, or did you kind of squat it up? Were your feet forward or out slightly?

Sorry for all the questions. Sounds like a form thing, but without seeing you do it, it's hard to tell. Where did you used to get stuck on the conventionals? I'm wondering if the new form accentuated some hip weakness if it was really wide.

 

[jeremys]

i did this about 5-6 weeks ago. im still a little screwed up. i think it's tendons or muscles tearing that makes the popping noise. that's happened every other time i pulled/tore something

on a related note, i found out my school has a reverse hyper so i will be visiting that place more than i wish i would

spatts, what do you reccomend for sets/reps/x's per week should i do reverse hypers? i want to just go to the weightroom, do my shit on that, then get the hell out before somebody bitches at me

 

[spatts]

Hannibal and Project do them twice a week...once on speed squat day, and once on max squat day. Unfortunetly, the machine was built for a 6'3" man, so I can't use it. If I could I'd probably use it twice a week too.

For the muscle soreness, I'm actually going through this again right now myself, from my RBDL attempt yesterday. For the first 24 hours it is hot/cold therapy, iburprofen, active recovery GMs. and hot tub. Tomorrow I get a deep tissue massage and add more AR. I should be good to go after a few days of AR all day long, water, etc... Bottom line is that I'm working my arse off to have a lower back that's SO solid that I never have to go through this again.

 

[Parabellum]

How wide was your stance? And did you kind of still pull it like a conventional, or did you kind of squat it up? Were your feet forward or out slightly?

Sorry for all the questions. Sounds like a form thing, but without seeing you do it, it's hard to tell. Where did you used to get stuck on the conventionals? I'm wondering if the new form accentuated some hip weakness if it was really wide.

Now that I think about it It seem like I squatted it up. My feet were about 3 feet apart. I'm not sure as to foot positioning, I tried both forward and out, I can't remember but maybe forward.

On converntionals my sticking point was a few inches past my knees.

Thanks for all the questions. I appreciate you responding.

 

[spatts]

Im hoping you will get more replies/ideas here. Just being your first time doing sumo, anything's possible in terms of form issues. If you were having trouble locking out above the knee (which can be a sign of hip weakness), and you switch to a WIDER stance, which requires even MORE hip strength, I would think that the form and hip issues combined could be a huge factor. Of course, a strong core is always a must too.

Did this progressively get worse with each set, or did it hit you all at once on the last set?

 

[Hannibal]

spatts, what do you reccomend for sets/reps/x's per week should i do reverse hypers? i want to just go to the weightroom, do my shit on that, then get the hell out before somebody bitches at me

We like to work them heavy on the two SQ/DL days....4 sets of 8. And then on two other days, usually the bench days, I like to do 4 sets of 15-20 with lighter weight to flush more blood into the area.

 

[Parabellum]

Im hoping you will get more replies/ideas here. Just being your first time doing sumo, anything's possible in terms of form issues. If you were having trouble locking out above the knee (which can be a sign of hip weakness), and you switch to a WIDER stance, which requires even MORE hip strength, I would think that the form and hip issues combined could be a huge factor. Of course, a strong core is always a must too.

Did this progressively get worse with each set, or did it hit you all at once on the last set?

All at once on the fifth set.