Back hurts AFTER DEADLIFTING....

[Lililston]

I'm doing 5 x 5 with my deadlifts right now. Here are the exercises I do:

DEADS w/trap bar 5x5
Good mornings 2x8
Sumo deads 2x8

My back doesn't hurt WHILE deadlifting but AFTER the sets(5x5)...
This makes it hard for me to do my next exercise Good mornings, I can't even up the weight...

Do you think it could be that my back has already been exhausted?...or...

 

[Forge]

I think that's too much volume, I know it would be for me. Either do regular deads or sumo deads, but not both in one day.

 

[GOHVYORGOHME]

I agree with forge. I wouldn't combine so many compound lifts like that. I would put deads on back day, sumo's on leg day, and good mornings on a leg day when I started with leg press or something that doesn't involve lower back. I just feel more comfortable and less at risk.

 

[Dieharder]

good mornings sumos and regular deads all in one day!?!? no wonder your back is hurting, mine would fucking fall apart

 

[b fold the truth]

I don't think that trap bar deads work my back much at all...especially not my lower erectors.

Try going heavy on one, light on the other. One erector exercise per training session is good for me.

B True

 

[Lililston]

Hey guys!

I only have a power rack w/high low pulleys, and a weight bench WITHOUT a leg curl/extension. What other exercises can I do to replace the good mornings and sumos?

Pull throughs good? if so, what else?...

 

[rman]

Take care of that back bro. I am in recovery from a L4-L5 disk fusion from lifting. It ain't fun. It will be 3 months on the June 2 and I have started back to light workouts. It will probably never be the same.

 

[Forge]

Take care of that back bro. I am in recovery from a L4-L5 disk fusion from lifting. It ain't fun. It will be 3 months on the June 2 and I have started back to light workouts. It will probably never be the same.

What did you do to cause an injury like that? Sounds serious, good luck bro.

 

[crew9]

Take care of that back bro. I am in recovery from a L4-L5 disk fusion from lifting. It ain't fun. It will be 3 months on the June 2 and I have started back to light workouts. It will probably never be the same.

Did your doctor tell you that? There are people on this board, well at least they used to be, and on others have have broken their backs and are deadlifting 500+ and trap bar deadlifting 600+. You will be back stronger than before if you want it.

 

[Synpax]

Change your back routine.

5x5 deads
2x10 lat pull downs
2x10 shrugs

It's more well rounded and doesn't hit the lower back too much. If you drop to a comfortable deadlift weight you can start incrementing it up again. Remember the point is not to lift the heaviest weight possible, but to build muscle.

 

[Lililston]

I use DL's on my one of my leg days, Synpax^

 

[Tom Treutlein]

That injury doesn't sound too fun. How'd it happen?

 

[casualbb]

Good call synpax! I totally didn't notice.

Deadlifts should not be your only back exercise!!!!

Do this:
Deadlifts 5x5
Pullups 2x8
Rows 2x8

Or even better yet, make rows your main 5x5 and deadlifts an auxiliary lift.

 

[rman]

What did you do to cause an injury like that? Sounds serious, good luck bro.

My back was not straight and I picked up a 130lb part to put on a rack at work. It felt like my lower left side just crushed.

 

[rman]

Did your doctor tell you that? There are people on this board, well at least they used to be, and on others have have broken their backs and are deadlifting 500+ and trap bar deadlifting 600+. You will be back stronger than before if you want it.

No, the doctor told me that in about 6 months I should be healed. His PA said that I will have soarness for the rest of my life. I am going to try and strengthen it as best as I can when the time is right. I am a little guy....5 0r 6 hundred pounds would crush me. I'm 5'8" 140-145lbs. I was 120-125lbs when I picked up a part at work and broke my back.

 

[resonator]

Make sure you're doing ab work too. If you are just building up your lower back and not evening it out with ab work, you're screaming for a lower back injury.

 

[Lililston]

I do ab work 2x a week^^

I think what I've been doing WAS too much volume... I just need to find other leg exercises I can do...

 

[cwick0]

too much volume, common guys it's only 9 sets.

you're wrenching your lower back with two straight exercises. That is why your back is hurting you so bad. Is there really a need to do two kinds of deads on the same day?
Just throw in some rows, pullups, and/or lat pulls and you should notice a difference.

 

[resonator]

Ok, IMO that is too many sets and it's no wonder your back is sore. I would stick with the 5x5 but no more, add 2x8 of a rowing motion and 2x8 of a pullup/pulldown. I do stiff legged deads on leg day and regular deads on back day, four days apart, never on the same day.

 

[MsBeverlyHills]

I'm doing 5 x 5 with my deadlifts right now. Here are the exercises I do:

DEADS w/trap bar 5x5
Good mornings 2x8
Sumo deads 2x8

My back doesn't hurt WHILE deadlifting but AFTER the sets(5x5)...
This makes it hard for me to do my next exercise Good mornings, I can't even up the weight...

Do you think it could be that my back has already been exhausted?...or...

I would cycle deadlifts w/GMs. heres my back day--

deadlifts (sumo) 5x5
wide grip pull ups 3x15
db rows 3x8
T-bar rows 3x 6-8 (usally drop sets)

 

[Lililston]

Hey guys, guys, this is my HAMSTRING day that I'm talking about NOT back day!

I do back day in my upper body days!