Supplimenting the break-in. - JP Fitness Forums

Cynic · 08-07-2006, 06:56 PM

Doing the 2x15 of deadlifts today, my back started to get real sore. I had to cut both sets short.

I need to do something to strengthen my erector spinae (likely the weak link in the chain) so would it be ok to suppliment the A workout with hyperextensions?

Newbie · 08-08-2006, 08:22 AM

I would think not, if you're already getting sore just doing the dead lifts. The dead lifts will get your back in shape. Adding hyperextentions when your back is already sore would aggrivate it and possibly lead to an over exertion injury.

cdkrug · 08-08-2006, 11:15 AM

Can you practically drop the weight?

One consistent recurring theme on this message board is that the workouts are MUCH tougher than they appear on paper. Before I started break-in, I'd NEVER done more than x5 of Deadlift.

Doing sets of 15 for the first time in my life was a Revelation--a painful one.

Drop the weight down as much as you can and concentrate on doing the reps with EXCELLENT form. Only after you're confident in your form should you consider adding weight.

Fifteen reps is LOT of reps for DL. Concentrate on your form and the weight will come.

Cynic · 08-08-2006, 03:29 PM

Yeah, I can drop the weight. I figured it would be no problem (since I've done much more than that), but I read again the section in the book that says the back's lifting ability is measure by endurance, not strength.

sybarite · 08-08-2006, 09:45 PM

Yes, drop the weight. And I didn't worry too much about pausing in the middle...do 8 reps, stand up, breath, breath, do 7 reps. :p

jvernacchio · 08-10-2006, 07:47 PM

Quote:

Originally Posted by Cynic

Doing the 2x15 of deadlifts today, my back started to get real sore. I had to cut both sets short.

I need to do something to strengthen my erector spinae (likely the weak link in the chain) so would it be ok to suppliment the A workout with hyperextensions?

Pop some Good Mornings in there Cynic for strengthening that back up. I know those were a god send when I was rehabing my back along with Stiff Leg Deads.

Go real light with the weight aiming for full concentration on that back real slow reps. It did my back wonders. Consider them warm ups to your real workout dont do a weight that is going to take away from your program just enough to make you feel it and it will begin to work all the muscles along the spine for support.