Avoiding lower back pumps?

[AirWolf]

On the wednesday workout of my 5x5 program which includes 5x5 of both squats and deadlifts my lower back muscles are basically in a constant spasm - is there anything I can do to minimize this? Or do I just need to deal w/ the pain?

 

[BiggT]

Whats the order of exercises?? I seem to notice a lot of guys deadlifting first, and I will never understand it. If you DL first, change it so that you OHP first, front squat second, and DL last.....really the OHP and front squat are interchangable (unless you push press, in which case it is not a great idea to squat first), but you should DL last.

 

[Mercere]

Whats the order of exercises?? I seem to notice a lot of guys deadlifting first, and I will never understand it. If you DL first, change it so that you OHP first, front squat second, and DL last.....really the OHP and front squat are interchangable (unless you push press, in which case it is not a great idea to squat first), but you should DL last.

I get back pumps after hard back squats.

 

[AirWolf]

Whats the order of exercises?? I seem to notice a lot of guys deadlifting first, and I will never understand it. If you DL first, change it so that you OHP first, front squat second, and DL last.....really the OHP and front squat are interchangable (unless you push press, in which case it is not a great idea to squat first), but you should DL last.

Cool - I've been doing squats then deads, then OHP...I'll switch it up to give my back some more recovery time:

Squats, OHP, then deads, & then pull-ups

 

[ego boner]

aspirin.

 

[al420]

Personally if my your lower back is "too sore" than I'm preforming the lift improperly (slight GM to get down further). If I don't look damn near straight up I will be worthless for my DL's. Granted on max effort work and even top sets on tripples I have some issues, but I don;t DL after that heavy of squat work as DL is the "main" lift I will focus. +1 w/ Biggt for Squatting first... always.

Also - not sure if your doing front squats or back sqauts on your Day 2, but I would go w/ fronts as they are much easier on the lower back IMO.

 

[ZGzaZ]

Personally if my your lower back is "too sore" than I'm preforming the lift improperly (slight GM to get down further). If I don't look damn near straight up I will be worthless for my DL's. Granted on max effort work and even top sets on tripples I have some issues, but I don;t DL after that heavy of squat work as DL is the "main" lift I will focus. +1 w/ Biggt for Squatting first... always.
Also - not sure if your doing front squats or back sqauts on your Day 2, but I would go w/ fronts as they are much easier on the lower back IMO.

BiggT recommended OHP first, and squat 2nd.

 

[al420]

BiggT recommended OHP first, and squat 2nd.

I agree, I was more referring to squats always before deads. I don't do PP's on my Squat/DL day.

 

[ZGzaZ]

Oh, sorry Al, I misunderstood. But definately I agree with that.(squats before deads)

 

[thebleh]

Yeah, I'm on the 5x5 program too, and its been working well. My problem is my legs can get kinda burned out from squats, and then doing OHP first, they're still somewhat tired by deads, which means my back does more.

I used to fear the pump like the plague, but now I'm more comfortable with it. The thing that does scare me on deads is at my gym they only have those 'squareish' weights (so they never roll), and when you go back down it'll land on an edge and lop over to the next side, which makes consistent form really hard. I'm thinking about joining golds again, for better weights/power room, but they have no hot tub, which i love after a good work out.

 

[AirWolf]

Thanks for the help everyone...doing the OHP first, then squat, then deads and finishing w/ pull-ups really helped this week.

And I hear ya on the squarish weights...my old gym had those and they suck for deads.

 

[Vita]

Cool - I've been doing squats then deads, then OHP...I'll switch it up to give my back some more recovery time:

Squats, OHP, then deads, & then pull-ups

squat first (warms up body), press next (upper body, allows legs to rest), then dead (back to lower body/posterior chain).

this way you get "rest" between squats and deads, per starting strength...

 

[fortunatesun]

www.elitefitness.com/forum/showthread.php?t=516091

Just looking for some actual user feedback...