Specific question about Backpain in deadlift + program

[Jeep]

I searched the forum but without luck so here is my own thread.
I just started weight training(I've been training a lot before with bodyweight and dumbells) and I started this program:

The goal is to do 5x5 of every exercise and if you succeed you ad 5 kgs(11 lbs) next time.

Monday:
Sqauts + Ab exercises
Tuesday:
Benhpress + weighted chinups
Wednesday:
Deadlift + Hamstrings + Ab exercises
Thursday:
Squat(80% of the normal set weight)
Benchpress(80% of the normal set weight)
I relax Friday and then I train a lot of technique and random strength exercises during the week especially Saturday and Sunday.

Well I started low and worked my way up to get the technique right and I'm currently lifting in sets:
Squat: 105 kg (231 lbs)
Benchpress: 75 kg (165 lbs)
Deadlift: 120 kg (264 lbs)


My current weight is 73 kg (160 lbs) and I’m about 180 cm (5’11”) tall

The lifts I did were incorrect please check out my new form!
(also please help my squat)

Thanks a lot!



- Jeppe Tilby

http://www.youtube.com/watch?v=DHZgekeY9-0

[Kid Knuckles]

I tink I jus gawt moar dummer.

Maybe I didn't read it correctly. I'll try again once I've had more coffee.

[Jackamaideshwang]

The big thing is, have you been instructed how to deadlift correctly? You just started, and you didn't say anyone taught you. It's quite reasonable now that as you've increased the weights, the effect of some bad technique is really taking effect. Go lighter when you show us your technique, we don't want you to do any serious damage just to show us what you're doing wrong. The normal back bend is good though as you mentioned, so maybe you're not keeping it? As your using big weights now, technique when moving the weights around when loading the bar etc becomes important. You may be bending down to lift them up incorrectly. A video is really required to make any judgement, and it doesn't appear to be the routine thats doing it.

[Jeep]

Thanks for the reply, "Jackamaideshwang". Yeah that's what I thought to and thanks for being so concerned about my health! I had a friend I started to train with who instructed me but he quited training to focus on technique for a while.
I thought a video might be necessary so I'll make it as soon as possible and maybe I might even be able to see the problem myself because I'm quite aware how the lift should look. I just wanted to know if this was normal for one who weren't used to deadlift or if it was wrong to progress so fast for a beginner or whatever. As I said the pain is hard to describe It's kind of like a slight irritation.
I'll also give more attention when moving the weights.

Thanks

[Augenatic]

JEPPE <3

[Ewasiuk]

JEPPE <3

http://img172.imageshack.us/img172/7751/thjeepbrah.jpg

[Jeep]

Hahaha most excellent picture, Ewasiuk! It kind of says "Fuck yeah I'm in a Jeep!". I didn't give myself this name. My friend did! It's kind of sound like my real name.

Anyway I updated the first Post with a video. I did a lot of research on deadlift and it turned out I did them more like squats which I think can leave a lot of stress on the lower back. I will consult a doctor as fast as possible to check for any upcoming injury! Good that I found out!
I actually were instructed by a friend of mine who is sometimes working as a personal trainer.. This really comes as a shock to me since he knows a lot about training. He does sumo squats instead of the regular ones so I guess that's why he doesn't feel any back. I will inform him about this.

But please check out my new form I plan on using if you guys agree that it is correct. I also added my squat form for any correction.

Thanks!

[Kid Knuckles]

So I had more coffee, gave myself a day to think about life, the universe, and everything and came back to see that your first post was edited. hmm.. that's cool.

I like your new form. It looks good to me.

oh, and by the way, the answer to life, the universe, and everything is forty-two.

[Caveman]

You need to post videos of your form on heavy lifts, anyone can have good form on an easy lift.

[Jeep]

Thanks for the reply, Caveman! Since I started out having bad form I will consult a doctor to check up on my aching back before attempting any heavier lifts! I will work my way up with this new form! But thanks! I will do this when I am ready.. And I will PM you when that time comes if that is okay with you?

Thanks, Kid Knuckles! I'm glad! I wasn't sure that the back bend at the end of my "concentric" deadlift were correctly executed! I heard that it better activate the glutes when you bend your knees slightly at the very end!
I've always been of the understanding that the answer to life and the universe was 3 but i guess that 42 makes sense since it is a way more complex number than 3!
Awesome!

[Jackamaideshwang]

When you lockout in a deadlift, you don't lean backwards, you're meant to push your hips forward with your glutes, leaning back like that afterwards apparantly isn't too good for your back (you don't have to really exagerate the lockout). You could lower your hips a tad more aswell in the first part of deadlift/before you start lifting.

You're extending your lower back alot during the squats, giving you too much lordotic curve, especially as you push up. Try putting on some shoes with heels or having a plate or peice of wood under your heels, as I can see your heels slightly lifting off the ground at the bottom. This will enable you to keep your back a bit more vertical, which places less strain on your back, more like an Olympic lifter's squat(indicated by your current bar position) than a powerlifting one. Stretch your calves alot too.
If anyone think's this advice is bullshit, please say, as this reflects my understanding and consequently how I intend to perform the lifts.

[Jeep]

Thanks!

Yes I thought this might be wrong to! It should be more like a thrust right? like your having sex!
Don't know if you read it but I changed my form and this is not the form that gave me an aching back.

I don't use shoes with heel when lifting 'cause I heard that it puts a lot of stress on the knees. I was really afraid of getting a "spinal disc herniation" so that's why i kept my back this bend.
Thanks for being so specific and going so into detail!

I will try this the next time I train!
But actually I would like to hear peoples opinion on this so I might change the Title and first post or start a new thread if the number of replies on this current topic aren't overwhelming.

Thanks a lot!

[anfeyd]

Your deadlift seems harmless enough minus the over extension at lockout. Stop doing that. Outside of that I see nothing that would really be hurting your back from it. Your stance could be moved in a little as it seems your feet are fairly wide from the front 3/4 angle.

Your squat is good for a high bar squat. I don't think your back is locked in too much extension as Jack seems to think. I'd make your stance a tad wider and point your feet a little more to the sides. This will get you descending in between your legs, instead of on top of them which will help you keep the weight distributed over your feet evenly.

The reason why Jack's advice should automatically be disgarded, regardless of whether he is correct or not (i didn't really read it) is the fact that he has never performed the lifts before.

[Jackamaideshwang]

Hahaha, automatically disgarded aye. It seems I have performed the lifts before and do perform them, although I'm no weightlifting coach. What gave you the impression I've never lifted?

[Jeep]

GOD!! My Doctor totally failed me! He told me to keep deadlifting the way i used to even though that's what made my back hurt!! CRAP!
I hate how people who supposedly are well educated are completely incompetent!!!
At least he knew how to check the back for injuries and said that nothing was wrong.

Still want more advice on my form!


Thanks for replying, Anfeyd! Very specific!

[anfeyd]

If anyone think's this advice is bullshit, please say, as this reflects my understanding and consequently how I intend to perform the lifts.


in⋅tend
1. to have in mind as something to be done or brought about; plan: We intend to leave in a month.

Also, you're rock ten.

[Jackamaideshwang]

How I intend (to be done or brought about;plan) to perform the lifts and how I actually perform them are two different things. I intend to do a double back, it doesn't mean I will do a double back, and it doesn't mean I haven't been practicing double backs my whole life.
It's pretty funny that you think I'm secretly rock ten aswell.

[Imperial]

GOD!! My Doctor totally failed me! He told me to keep deadlifting the way i used to even though that's what made my back hurt!! CRAP!
I hate how people who supposedly are well educated are completely incompetent!!!
At least he knew how to check the back for injuries and said that nothing was wrong.

Still want more advice on my form!


Thanks for replying, Anfeyd! Very specific!

I didnt really read all of the thread, but can you put down your old and new dead lifting technique for me. It may be my lack of variant experience but i've never seen anyone lock out their back that exaggerated before :shocked:. Only thing id see is start a little lower and the bar closer to your shins.

squat looks fine to me.