File :-(, x, )
DL Mishap Anonymous
Mis/fit/

I need your advice.

So I am doing SL 5x5 last night and I killed my back doing deadlift. The question is should I stop going to gym for at least a week to let it heal? Is there any exercise I could do in the mean time?

My stat:
BW 220lbs

Squat 210 lbs
DL 240 lbs
Bench 145 lbs
OH 85 lbs( pathetic, I know)
>> Anonymous
Your first problem: doing SL's.

Go do a properly designed programmed first - Starting Strength - then come back
>> Anonymous
Depends on what you mean by "killed my back". It is sore, or is it in serious pain? Soreness is normal. If that's not the case, absolutely let it heal and keep your lower back straight next time.
>> Anonymous
>>466126
Wasn't SL 5x5 just a plagiarized version of Starting Strength? What would be the benefit If I do SS instead?
>> Anonymous
>>466131
OP here. I'm definitely not in serious pain. I just feel some pain when I take deep breath and try to bend over. Would one week be enough to heal?
>> Anonymous
get a massage if you can afford it, if not look up foam rolling ..you can usually just use a sock + tennis balls as a subsitute. SL is just a no-effort version of SS, dl the excel sheet and go.
>> Anonymous
>>466147

ACE trainer/troll detected. I can't tell. But you need to GTFO right now, we're here to get strong, not swole like Yates
>> Anonymous
>>466150ACE trainer/troll detected.

Why do you say that?
>> Anonymous
>>466152

I thought I told you to GTFO
>> Anonymous
>>466150
Actually, what he said is true. Even the greatest athletes (sprinters especially) incorporate a circuit training program at the beginning of their offseason training. Granted, it isn't 6 months, but they still utilize a beginner's training program to let their muscles adapt to stronger loads later on.
>> Anonymous
>>466153I thought I told you to GTFO

Butthurt? Sorry, I'll leave right away, as you command.
>> Anonymous
>>466164
Some $5 words that mean, go ahead and injure your lower back. It worked great for the OP so far, right?

FFUUUCCKK!!!
>> Anonymous
I'm going to go take a shower, I'll be back to yell some more at you gay ACE boys in a few
>> Anonymous
>>466167
This guy sounds moar knowledgable than the guy he calls an ACE trainer.
I'm gonna trust him. marry me.
>> Anonymous
>>466164
You're implying that 100m sprinters are weak? Unless you're squatting more than 2x your bodyweight, I'm just going to assume you're a butthurt faggot with your nose up your ass about SS and SL.
>> Anonymous
>>466169

Bad technique and too aggressive noob loading is too blame
>> Anonymous
>>466147
retarrddd

op hurt himself probably due to bad form

SL and SS start a light weight and build up, giving lots of time for beginners to adapt. People who injure themselves usually have ego problems and loadup the weight right away.
>> Anonymous
>>466172

I was implying that you're a stupid faggot for suggesting that sprinters circuit train 8-12 reps
>> Anonymous
>>466229
I wasn't suggesting it; it's a fact.
>> Anonymous
>>466235

Sprinters train heavy squats and deadlifts at low reps, when they're not doing that they're training heavy clean&jerks and snatches at low reps. When they're not doing that they're sprinting. Nowhere in their programming do they include ineffective circuits NOWHERE
>> Anonymous
>>466147
Listen to this man. You can't just start going all out squatting and deadlifting, thats asking for trouble. Just start slow the first months, go between 12 and 15 reps to learn proper form and to learn you how to listen to your body. Then you can start lifting heavy shit.
>> Anonymous
>>466552
starting strength and strong lifts 5x5 don't start heavy
where do you people get that idea
you start squats with just the bar or the bar + a little weight (like 30 pounds or something) and then add 5 pounds every workout untill you stall
if you started with the bar and never miss a workout/stall/have a bad workout you will be at 225 pounds in 3 months
hardly heavy weight
>> Anonymous
>>466147
don't listen to this guy he is obviously a moron he recommended you go to a fucking chiropractor or an osteopath....which are both NOT real doctors so his info is likely retarded too if you want to go to a doctor go to a fucking orthopedic doctor....don't you ever recommend a chiropractor or a fucking osteopathic fucking doctor on my /fit/......they are fucking frauds
>> gay
if you hurt yourself with 240lbs how did you manage to squat 210lbs? Lower the weights and go deeper.
>> Anonymous
OP here again.

I am please to announce that all the back pains are gone. However, as a precaution I will stop doing squat and DL for one workout. I will re-start DL from the beginning and learn the proper form. My form for DL is probably very shitty right now. It's even more pathetic that I hurt myself doing a warmup set of 135 lbs.

Thank anons for all the halps and critisms!
>> Anonymous
Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

http://strengthmill.net/forum/showthread.php?t=700