Is it Normal to Get Really Sore after Deads?

[u418936]

For background, I've been on a 5x5 for 12 weeks. I've been adding at least 10 lbs per week to my deadlift, and I'm up to 395x5. Up until a few weeks ago, the deadlifts were pretty easy, but recently they've gotten much more difficult--I'm getting close to the point where I won't be able to add 10 lbs per week.

Right after I deadlift, I feel fine, but the next day, my lower back is really sore. The soreness is usually pretty bad, and it lasts for 3 or 4 days. Is this normal? Is it avoidable?

 

[lavarat]

For background, I've been on a 5x5 for 12 weeks. I've been adding at least 10 lbs per week to my deadlift, and I'm up to 395x5. Up until a few weeks ago, the deadlifts were pretty easy, but recently they've gotten much more difficult--I'm getting close to the point where I won't be able to add 10 lbs per week.

Right after I deadlift, I feel fine, but the next day, my lower back is really sore. The soreness is usually pretty bad, and it lasts for 3 or 4 days. Is this normal? Is it avoidable?

1. Watch your form man... is your back in a straight line when you are lifting.

2. Is it general muscle soreness because it will get sore like any other muscle?

 

[Cynical Simian]

Assuming it's not a form issue, a little bit of soreness is normal. Your conditioning should improve with time, and as it does the duration and severity of the DOMs should decline. Adding some conditioning/active recovery work can speed up the process and make back soreness less of an issue on Friday's (assuming your workout days are MWF) squats and rows. Try doing a couple sets of very light, higher rep hypers or GMs on Thursday.

 

[H_T_]

i don't understand why people are suprised at being sore after a heavy workout. train much?

 

[u418936]

i don't understand why people are suprised at being sore after a heavy workout. train much?

For background, I've been on a 5x5 for 12 weeks.

Read much?


Oh. And thx Sam. I'll try some active recovery stuff going forward.

 

[perp69]

Mine usually gets sore when I get close to my maxes or the last weeks on the 5x5. It pretty normal I would say. Just part of the muscles getting use to the new weight. I would take a little easy or deload. That helps me.

Perp

 

[Guinness5.0]

A couple easy, high rep sets of hypers might help. Seems to help me quite a bit.

 

[JohnRobHolmes]

If you have been at it for 3 months, I would train the same weights one more week and see what happens. If you miss the weights you should step back. If you hit it with no problems up the weight. If the soreness becomes an issue then your recovery needs to be better/ longer.

I agree on the light lower back work. Gets the blood flowing and helps repair the muscle faster.

 

[Papa Lion]

soreness comes with training heavy... if pain wasn't part of that process everyone would be huge cause training would be EASY and every guy on the street would be reppin 400lbs + on deads.... that's not the case.... so yeah soreness is comin with your lifting... I always end up pretty sore after deads... they seem to be the worst as far as soreness goes for me.... but maybe that's why I love 'em

do you use a belt??... personally I believe that you shouldn't use a belt and work your way up to those weights without... I believ it will result in less pain/injury in the long run!! that's not to say throw it off if you've been using it and hit the same weight...

~Papa Lion~

 

[Cynical Simian]

If you have been at it for 3 months, I would train the same weights one more week and see what happens. If you miss the weights you should step back. If you hit it with no problems up the weight. If the soreness becomes an issue then your recovery needs to be better/ longer.

u418936, don't do this. Keep increasing the weight, but be aware that you might have to make smaller jumps as your ability to progress rapidly decreases. So if you have microplates, you might try adding 7.5 pounds each week (or alternating 10- and 5- pound increases) to your deads if you don't think you can sustain 10-pound jumps anymore.

 

[u418936]

u418936, don't do this. Keep increasing the weight, but be aware that you might have to make smaller jumps as your ability to progress rapidly decreases. So if you have microplates, you might try adding 7.5 pounds each week (or alternating 10- and 5- pound increases) to your deads if you don't think you can sustain 10-pound jumps anymore.

Thanks. I'll keep adding 10 lbs to deads until I miss a lift for the first time--that's what I did with bench and rows, where I've been struggling to add 5 lbs per week. I definately need some microplates.

I was pretty sore today after doing deads yesterday. This AM, I did 20 min on the elliptical and some unweighted hypers, and I stretched pretty hard. I feel a lot better, so the active recovery routine seems to be working well. It'll be great if I can do my Saturday workouts without feeling like total crap from doing deads on Thursday.

I've never worn a lifting belt. Sometimes I'm tempted to try one, but I don't mind deadlifting less weight if I'm giving my core a better workout. I used to have some minor back issues, but since I started the 5x5, my back feels strong as hell (when it's not really freaking sore).

 

[Guinness5.0]

You may have gathered this on your own, but I meant to suggest the hypers (and stretching)at the end of the wokout itself. I like to get a good burn/pump going in my low back to know that there is a hefty amount of blood pumping all those nasty metabolites out of there.

 

[RottenWillow]

Thanks. I'll keep adding 10 lbs to deads until I miss a lift for the first time--that's what I did with bench and rows, where I've been struggling to add 5 lbs per week. I definately need some microplates.

I was pretty sore today after doing deads yesterday. This AM, I did 20 min on the elliptical and some unweighted hypers, and I stretched pretty hard. I feel a lot better, so the active recovery routine seems to be working well. It'll be great if I can do my Saturday workouts without feeling like total crap from doing deads on Thursday.

I've never worn a lifting belt. Sometimes I'm tempted to try one, but I don't mind deadlifting less weight if I'm giving my core a better workout. I used to have some minor back issues, but since I started the 5x5, my back feels strong as hell (when it's not really freaking sore).

I havent looked at your routine to check your training frequency, but if you train less frequently like me, every 7 days, then you're liable to continue to develop DOMS after every workout. It continued to happen with me in the hams and pecs for months. I bet the AR will do the trick. I added the same thing recently and it completely solved the problem. I do AR 3-4 days after the workout and avoided DOMS after the next hard workout.