Something good & Something not so good - JP Fitness Forums

Jenn Equestrian · 03-10-2008, 09:19 PM

So I'm on a total high right now. Just completed the my second B workout in stage one, and managed to do two sets of shoulder presses with 25pnd dbs. (felt like I could do 30pnds, but wouldn't have been able to do more than 5 reps or so). After completing the sets I felt like roaring lol!

On a low note, it looks like deadlifts are a no-go. Last time they were killing my back, so I had two trainers work with me today and watch my form. Apparently my form was flawless, but they were still really bothering my back. We tried a few variations and still no luck. Kind of upset, b/c they feel like total butt shapers! Any advice on an exercise to supplement for deadlifts in the coming workouts? My back and I would appreciate it (and I would feel a whole lot better if I could at least supplement something instead of dropping a few sets off of the routine).

Yeehaw! Off for a shake (I feel like a hungry hungry hippo!)

Cynic · 03-10-2008, 09:38 PM

Can you lower the weight and not aggravate it?

If I remember what J. Fass said, the region around the abs and lumbar region is mostly type I fiber based muscle, which is more of an endurance muscle type, rather than strength. So, it helps to build up the endurance on it via lighter weight and build up to higher weights.

Jenn Equestrian · 03-10-2008, 10:05 PM

Thanks for the advice Cynic. I'll try to halve to weight next time and see how that goes. Today I was doing 90 and my legs felt like they could do way more, but I was afraid of adding anything for fear of completely throwing my back out. I'll try something lower and see if the low back feels okay and then maybe I can strengthen it up a bit!

ledove · 03-11-2008, 07:38 AM

I'm the same way. I had to drop weight on the deadlifts, too, more than I wanted to. They're still not as high as I would like. But I don't "feel" deadlifts in my hamstrings/surrounding muscles the same way that I "feel" the end of another exercise; that is, the deadlift muscles feel as if they could keep going but my back gets fatigued first. I can tell that the muscles are working and doing what I want them to do, but they don't get to the can't-squeeze-out-another-rep stage. My back usually kicks in before I get there and complains about being overloaded, even though it was quietly going along one rep before and my form hasn't changed. I figure it's an issue with my back not being strong enough.

karenmc6 · 03-11-2008, 07:59 AM

i had similar problems when i started the deadlifts and i ultimately strained a muscle in my back during stage one and had to take a few days off. my trainer also said my form was good but i was feeling them in my back more than i knew that i should. when i came back after the injury i dropped the weight and really worked on form. i stopped using the trainer or the mirror and just tried to work with my body. it didn't take long until i was able to lift more weight with form that FELT right.

lou actually talks about this in the book - essentially, every body has natural movement patterns that support a range of variations. i guess that means we all just have to find our groove.

karen

Morkai · 03-11-2008, 11:06 AM

I'm definitely finding bits of me that are weaker than others. For a long time on my deadlifts it wasn't my back or legs that was holding me back, it was my forearms. I just couldn't hang onto the bar. I gritted my teeth and was patient and now my grip is starting to catch up with what my legs can do. I finished up stage 1 with 115lbs on the DL's after being stuck at 90 for most of it. I was utterly stoked and I think went through the rest of my workout grinning like a cheshire cat

Anyway my point being that sometimes we have to be patient to let the weaker bits catch up with our stronger bits.

CheryleB · 03-11-2008, 11:56 AM

Quote:

Originally Posted by ledove

I'm the same way. I had to drop weight on the deadlifts, too, more than I wanted to. They're still not as high as I would like. But I don't "feel" deadlifts in my hamstrings/surrounding muscles the same way that I "feel" the end of another exercise; that is, the deadlift muscles feel as if they could keep going but my back gets fatigued first. I can tell that the muscles are working and doing what I want them to do, but they don't get to the can't-squeeze-out-another-rep stage. My back usually kicks in before I get there and complains about being overloaded, even though it was quietly going along one rep before and my form hasn't changed. I figure it's an issue with my back not being strong enough.

A friend of mine has been working out with me for about a month. He was having the same problem with squats and CDLs, i.e., feeling it in the lower and mid back instead of the hams and glutes. He tried a slightly wider stance with toes pointing a bit outward for the squats two workouts ago and now has the form right. Last night he widened the stance on the deadlifts and also had positive results. We are all built a little different and sometimes have to play with the foot placement to find what works best for each of us.

nancysmithwp · 03-11-2008, 07:46 PM

I feel this exercise more in my back than my lower body. But it feels good and it keeps getting stronger weekly for me.

SpacecityPaula · 03-11-2008, 07:53 PM

Jenn:

Are you lifting the 90 lbs from the floor????

If so, you might try doing the DLs inside the rack with bars set on the lowest pins. That will put it on the same level as if you were using 45 lb plates.

missjane · 03-11-2008, 08:49 PM

Quote:

Originally Posted by nancysmithwp

I feel this exercise more in my back than my lower body. But it feels good and it keeps getting stronger weekly for me.

There are some great videos in this thread with Cassandra and Tracy doing DL's. You may want to check them out just to make certain your form is on target.

CT workout - This Sunday