Oh god. I've had this problem too. For this reason, I shy away from including deadlifts in anything where the technique is likely to go south, and I rarely do them in reps greatly exceeding 5. My condolences. You're one of us now- the wimps
High reps can be good at the right weight for say RDLs, just as they are for GMs as a supplementary hamstring exercise.
Ahh, I see. I think it's because I didn't actually list this morning's workout: Saturday 28.9.13 Walk to gym Warm up - slow sun salutations, thoracic flow to gymnastic bridge (on 3rd rep through each side), shoulder dislocations with band then broomstick, 10x hindu push ups with pause in down and upward positions, 10x hindu squats, 8x deep squats with heels down (breathe into your bowels when pausing at the ATG position), 8x side lunges gradually deepening (keep heels down), 8x Cossack squats (heels down on bent leg, toes up on straight leg), 8x front lunges (keep torso tight). Deadlift warm up 1x8 @60kg (these all felt comfortable, good form, everything activating in the right order, I think!) 1x5 @70 1x3 @80, choose this as my 'work' weight Barbell grappler press warm up 2x8 @bar only (each side) 2x5 @10kg plate (each side) 2x Circuit (no rest between exercises, up to 60s rest between rounds) 6x Deadlift @80kg 10x strict DB press @10kg DBs 10x see saw DB press @10s 10x curl to Arnold press @10s 10x box squats to push press @10 DBs 20x Barbell grappler press with 10kg plate /circuit 3rd circuit, first 5 dead lifts felt fine, 6th one something went click and I stopped Nah, don't worry about it, I am responsible for my own actions! Thanks for the condolences, but I intend to recover from this and become back stronger and wiser Anyway, I was lifting at about 65% of my 1RM today so 6 reps should have been alright, I think I just hadn't given it enough rehab from Monday (furthermore, I think it was the high rep RDLs on Monday, these were at 75% of my DL 1RM, which set the initial problem off). Oh well, slower comeback next time
Good for you. Just out of interest, how do you intend to get back to doing high-rep deadlifts? By going light at first and then building up maybe?
Pain and injury aren't necessarily related. In the worst, err I mean most reps I've done on a Deadlift, 47 reps with 65kg (1x bodyweight) my back hurt for several days after (not on the day though). I think it took a week to get back to normal, but that is kinda extreme example. If it still hurts in a week I'd be a little worried, even Monday if it's preventing you doing normal day to day stuff get it looked at.
Sunday 29.9.13 AM: Slow gentle mobility for hips, lower back, hamstrings, little bit of yoga. Back extension seems fine (can still gymnastic bridge), but flexion is a little more difficult, having to warm up to being able to touch my toes (previously I could put my palms flat on the floor with legs straight). 15 minute walk to Kali in the park, the Wing Chun guy I have trained with a couple of times before was there as well as the regulars, so we went through some basic knife v empty hand stuff (note I did not tout it as ‘self defence’ or ‘ultimate knife defence’, more 'movements aimed towards increasing the probability of surviving a little bit longer' - sexy sales pitch ahoy). This starts with training the ‘emergency’ reactions, as well as awareness of positioning and options for counter attacking, moving to the ‘outside’ of the feeder (so they can’t get you with their other knives ) and learning the mechanics of a controlling position. There are loads of variations on the same theme (and, later, loads of different themes ), but we try to start with the highest percentage ‘ideal’ version, and gradually add the next highest percentage ‘back up’ versions which allow for likely counter-counters. Martial science you see. Anyway, today, once the guys were becoming familiar with the ‘clean’ version I started to add a little resistance to find (and then seal) the gaps, but only once they had reached the controlling position. As their controlling position gets more mechanically solid (and familiar/conditioned), I tend to add resistance earlier in the encounter meaning they may have to use one of the ‘back up’ options, and thus, ‘flow’ can successfully be progressed. I think. 15 minute walk home, gentle stretch, ice the back. Back pain is better (lesser) than yesterday, I’ve been icing the area for about 20 minutes 2-3 times a day, and after activity. Grip workout (this doesn’t hurt my back - yay!) 100lb gripper (all sets done left and right, spring up and spring down) 1x8 half closes 1x8 full closes 1x5 full closes with 5s hold 140lb CoC #1 2x5 full closes (5 full closes on both hands spring up - progress!) 1x5 full closes with 5s hold (had to ‘set’ the last 2 LH holds, and all of the spring down holds) 3x10 hand expansions with a few rubber bands I found in the Man Draw Forearm stretching. Monday 30.9.13 AM: same as yesterday; back is feeling a little better - it takes less time to progress to a standing forward bend (such an old man!). PM: more Kali in the park 15 minute walk to the park (it feels like the back pain is localising to my left lumbar erectors, this, to me, suggests muscular strain. I should award myself that (web)MD qualification), slightly more pain in my left erector as I move my right leg forwards when walking… Meh. Tonight was sword and knife, and it’s empty hand applications - plenty technical with the sword and knife bit, then it all starts to have some relevance to our social/cultural setting when you do the same thing with empty hand, limb destructions, entries and follow-ups. Plus, it’s another set of those movements that looks really cool, which is the main thing
Tuesday/Wednesday Tummy vacuums in the car on the commute to work, 8x15 seconds, twice per day. Gentle stretching and deep breathing (Farmer Burns breathing/breathe in to your balls type stuff). Thursday 3.10.13 Back still (slowly) recovering – stiff and a little painful on the left lumbar erector, slight pain/trigger points in the left glute… It’s ok, it’s slowly going away, I'm not doing anything too strenuous (i.e. heavier lifting) because forward bends still trigger some hurting and I don't want to completely snap myself. Band pulls The band I have is “rated” at 22N, which I’m guessing is 2.25kg at double natural length, being rubber it has an approximately linear relationship between resistance and lengthening (within the elastic limit – Hooke’s Law), so at triple natural length the resistance is 4.5kg. I’m not taking it beyond its elastic limit as it returns to normal length afterwards, although I must be close… All pulls done with a tummy vacuum and held for a count of 5 while squeezing the shoulder blades together. 3x5 straight arm pulls with band doubled over, triple length extension (so 9kg by my calcs, although it felt like more…) 3x5 archer pulls, each side, band tripled over, triple length extension (13.5kg?), keep torso solid and no shimmying around 3x5 overhead to BTN straight arm pulls, double band, triple extension 3x5 side straight arm raises, single band, triple extension Gripper 100lb (the usual - each set, each hand, spring up, spring down) 1x8 full closes 1x5 full closes with 5s hold 140lb 3x5 spring up full closes on both hands (get in!) 3x5 spring down, mostly full closes on left, all full on right 2x5 full close +5s hold (with an assist on a couple of the left hand ones) 1x3 full close +15s hold (gurning away now). DB “hypertrophy” (ha) circuit At home, so using swiss ball instead of a bench, all with 12.5kg DBs 4x10 seated OHP 4x10 seated see saw press 4x10 standing curl to Arnold press 4x10 flys 4x10 bench press (quarter twist – palm in to palm down) 4x25 Kroc rows es (kind of… These were as close to anything in this workout that stressed my back, and only in the last couple of reps when I got lazy with core tightness) 4x12 split squat es (DBs in front squat position) /circuit Plank (f,b,l,r) – 2 min, 2 min, 1.5 min, 1.5 min. Stretch after, felt good, no significant extra back pain, little bit of swole (is that what the kids are saying?) bring on the glass of milk, bourbons and cat/sofa combination
As I can now close the CoC#1 for reps and it feels like my expansion bands are close to breaking, I just ordered Heavy Grips 150lb, 200lb and 250lb (set of 3), and a Schmidt Expander III (5x20kg bands)
Saturday 5.10.13 4.5 hours hill walking Sunday 6.10.13 2 hours kali - knife v empty hand, continuing the theme from last week, still right hand, regular grip feed. Monday 7.10.13 NEW HEAVY GRIPPERS ARRIVED TODAY! 100lb HG warm up 2x8 full closes (both hands, spring up, spring down) 140lb Captains of Crush #1 2x5 full closes (full closes on both hands, both orientations) 150lb HG 5,5,4,4 full closes (this one is only slightly harder than the CoC#1, managed all full closes) 2x3 full closes with 5s hold 200lb HG 3x1 full close attempts (only got to handles parallel!) 1x5 negatives after 5 second hold (two hand close, hold it for 5 seconds, do a slow negative) 1x5 slow negatives (two hand close, 5 second negative) 250lb HG At this point, couldn’t fully close the 250 with both hands. Something to aim for. Stretch those burnt out forearms and hands! Wednesday 9.10.13 2 hours Kali - empty hand, hubad flow (mixing hitting and grabbing/control/dumog), then jab cross basic series 1-12 (orthodox lead, gunting entry, elbows and follow up), working on fluidity of entry-elbow-follow ups, and adding a ‘third feed’ or trying to counter the counter with something unexpected (from the hubad shizzle). 30 minutes walking, stretch. Back feels good, almost back to completely pain free, contemplating going back to lifting in the next couple of days, hmm...
Thursday 10.10.13 Schmidt expander thingy arrived! It has 5x20kg (resistance at 2x natural length) strands which can be individually added/removed, and interchanged with the others in their range (10, 15, 25) of strands. Mess around to see what it’s like: Front pull 2x5 @40kg Palm in, overhead pull 1x5 @40kg, 1x5 @60kg Palm out, overhead pull 2x5 @40kg Back press 3x5 @60kg (one arm) military press 2x5 @40kg es Archer pull (found out I wasn’t doing these properly - only doing the ‘pull’ part of the exercise previously, no triceps ‘push’ at the end. Corrected now) 2x5 es @20kg Bicep curls 2x10 @40kg Funtimes Back to it then - Gym o’clock 15 minute walk (to gym) Warm up Did a couple of KB swings to see how my back felt, it felt good, so I did a few more: 3x15 KB swings @24kg Deadlift Trying out a modified set up where make sure I’m all lined up, then breathe in at the top to brace everything, then get on with it. It feels like the spine is supported from a neutral position rather than ‘pulled’ in to position when I’m already hinged over. Warm up (carefully!) (5x40, 5x50, 5x60, 4x70, 3x80), all felt good 3x3 @90kg Not the heaviest ever, but there was no back pain, and the new set up seems to be working well. Paused ATG Front Squat (7xbar, 5x30kg, 5x40, 5x50) 3x5 @55kg all paused, all stable, knees looked even, back held up pretty well Overhead press Strict warm up (7xbar, 6x30kg) @40kg, 4 strict + 1 push, 3+2, 1+4. Maybe a bit heavy for proper strict at the moment, I'll need to work on these then. Same as everything else Wide grip bench press (5x40kg, 5x50kg, 4x55kg) 3x5 @60kg Renegade rows - 3x10 es @22kg DBs Walk home and stretch. Overall I’m very pleased that there was no pain during or immediately after the workout, and my posture and mobility feels good too Now (Friday afternoon), though, I am starting to feel the effects of all those KB swings combined with a sedentary working environment :cry:
Expanders! Grippers! Flat Cap and Braces? Next you'll be doing Static Contractions Well it's great you're doing such things.
Did I leave my webcam on again? I like the grippers and expanders because I can store them at home without taking up acres of room yet still get a pretty good workout. Also, an ultra strong handshake goes some way to make up for lack of grey hair in the (outdated) industry I work in Thanks, funny you mentioned static contractions, I was thinking of whether I could employ them to help overcome a couple of sticking points, especially in overhead press (to save me from having to leg drive through it). I also like the idea of combining expander/static contractions once you have gone as far as you can go (just read your log)... Down side is that today is a day off, so it'll have to wait until tomorrow or Sunday before I give it a proper go! Damned recovery sensibleness.
You did. Your poor long-suffering better half Pensioner Porn? Hot Stannah Stairlift Action...Sorry, I'll get me coat. You can. The secret is to do them in your strongest range of motion. By starting in your strongest range of motion. And see how this translates into full-range. Kind difficult to gauge with an expander. You guesstimate it by seeing how far you can raise the thing and how long you can hold the iso for. Contrarily true Static Contractions as a system are totally measurable. Put 1200 kgs on a Leg Press. Keep the safeties on. Press the short-range to almost lockout. Bend legs by 10 to 20 % max. Hold for 5 seconds (and feel like a Bond-Baddie in a pressure chamber). Exciting though (if you like that sort of thing)
HA! no. And even if I did I wouldn't say so Cool, I'm going to see which of these I can try/improvise in the gym I go to (no leg press, no proper lat pulldown thingy)
Saturday 12.10.13 AM: 3x10 deadbug with wall press 3x10 swiss ball ham curls with 5s leg raises 3x10 swiss ball plank stir the pot Planks: 2 min back, 90s each side, 2 min front, 60s front with single arm raise (es), 45s side with arm and leg raise (es) Free shoulder stand, headstand (well, forearm stand really), and handstand (for a couple of seconds ). Handstand press ups (against wall) – 5,4,3,3 Gripper Warm up with 100lb 150lb: 2x5 with 5s static hold spring up and spring down, extra set on (weaker) left hand. 200lb: 5 full close attempts on each hand (getting a tiny bit closer with the right hand) 2x5 5s static hold with 5s negatives 250lb: 5 close attempts, barely moved it :cry: Expander (first three are supersets) Front pulls 3x10 @40kg/Bicep curls 3x10 es @40kg Front squat 3x10 (5 on each foot) @60kg/Back press 3x10 @60kg Archer pulls 3x10 es @ 20kg/side raises 3x10 @20kg Deadlift (more like single leg deadlift) 3x10 (5 on each foot) @100kg This thing is awesome, and I might have to get the 10kg set so I can go up in finer increments. PM: 4 hours DIY, cleaning out the loft ready to fit insulation – crawling along the joists (low ridgeline, no boarding) in order to brush and scrape out about 50 years’ of soot and dust (I found a newspaper from 1964 and some petrified jackets). Good job I had overalls, gloves and a decent dust mask, came out of the loft (no ladder, had to climb up the corner of the wall/door frame from a chair – hardly ideal) looking like a miner. I was only missing the flat cap, whippet and desire to vote labour regardless of policy or personality Sunday 13.10.13 1.5 hours kali (double stick basics) 1.25 hours yoga session 3 course ridiculous Sunday dinner Snooze on the sofa Quality Monday 14.10.13 2 hours kali (knife v empty hand loop drill with variations) Tuesday 15.10.13 Gym o’clock – I’m trying out adding a few more reps in the midrange for a little bit of hypertrophy… Hmm, still experimenting with my own programme. Warm up Front Squats 1x7 bar only 1x8 @40kg 1x12 @50 1x10 @55 1x8 @57.5 1x6 @60 1x5 @62.5 1x4 @65 1x3 @67.5 (crappy form on last rep, so did one more) Pull ups (wide grip, palms away) 5,4,3,3 Split squats 3x10 with 22kg DBs Right foot forward is still a bit wobbly, and my legs are starting to tell me this was a foolish endeavour. Reverse cable wood chopper with rope attachment for a bit grip work 1x10 @25kg 1x10 @30kg 1x10 @35kg (last few reps ground out) Superset - Double KB swing to high pull / KB OH Press (Arnold style with a quarter twist) 3x10 @14kg KBs. 5 mins knees and elbows on the bag. Stroll home avoiding the "lovely gentlement who run and manage the travelling fair which is in town this week", who tend to make the dark corners on my usual walk home places to avoid. I think this counts as self defence, right?:woo:
Thank god Start with The Shrug. It's the quickest and easiest to set up. Use a barbell across the toppermost safeties. Or across some kind of platform. Your arms should be bent by about 30 degrees (so you're not picking it up at full arm's reach). Shrug shoulders up and let your arms take the weight. Reason why I'm saying that is you're going to be using a weight that's at least 33% beyond your 1 rm (1 rm in your full range of motion) - But you'll be using it in your strongest range of motion (the last 33% to lockout). Hold the lift for 5 seconds in the top shrug position. IF you can hold it for more than 5 seconds then it's too light. Use heftier and start again. 5 seconds should feel like an absolute max effort. But it won't really feel like 'work (reps)'. That's why most folks can only consider the idea of doing Static Contractions as a part of a regular workout. When it starts to get really hefty (after a few months) you may need to use lifting hooks or straps. As the weight will far outstrip your grip capacity at that time. And you'll need to hold it. IF anybody tells you you're 'doing the weightlifting wrong' smile nicely and carry on. Pure strengthwork - Most folk can't get their head around it :hat:
Wednesday 16.10.13 Kali in the park – 2 hours sumbrada - double stick, single stick, stick and knife, right hand and left hand primary return, right and left template. Brain melt. Friday 18.10.13 DEADLIFT DAY I’m trying out that suggestion of Wave Ladders by Chris Thibaudeau to take advantage of post-tetanic potentiation or something sciency like that. I timed the whole workout with a stopwatch, with a rest of between 30 seconds and 2 minutes between sets, 37 minute workout including warm up. I’m still being super cautious with my lumbar, and am still liking the ‘breathe in at the top’ set up. Brisk walk to gym and warm up Deadlift 1x7 bar only (hang between reps, kind of) 1x3 @65kg 1x3 @77.5 1x3 @87.5 1, 2, 3 @92.5 1, 2, 3 @97.5 1, 2, 3 @100 1, 2, 3 @105 (grip endurance starting to go on the last rep, though I would call it a day) Back off: 24 reps in 8 minutes @87.5 Walk home, feels good. Expander work Front squat – 6x5 @80kg resistance (swap feet each set) Front pull – 3x10 @40kg Back press – 4x5 @60kg Pull down (mix palm in/palm out) 3x10 @40kg High pull – 4x10 @40kg (swap feet each set) Bicep curl – 3x10@40kg es Overhead press – 3x6 @40kg es (getting tired now) I like the expander
I hate left handed work. Why is it when doing double stick the left hand feels fairly comfortable, but when you put one stick down it feels completely alien? :dunno: My son was recently is an accident and has lost the use of his right arm. He returned to training on Tuesday and although he can only train alone he picked up a stick and trained left handed. Hopefully one day he'll get the use of his right arm back again. Then we're all in trouble. :cry:
I know exactly what you mean, left hand dominant things always makes me feel like it's the first time I've eve tried to use my hands :cry: I think it's ok in double sick because you can still think in a right hand dominant mode. My left hand single stick is fine at long range, but as soon as a checking with the right hand (or cutting if stick and knife) comes in to play it's back to basics and learning harsh lessons about positioning when your fingers get smacked - a real eye opener! I hope your son gets better soon, I broke my right wrist a while ago and it was not a pleasant experience at all.
