Dead lifts tips required

[SpaceMonkey]

So are you guys just doing those 5x5 exercises and nothing more?

I do the standard starting strength routine which is pretty similar although it's 3x5 rather than 5x5, and I might do a few assistance excercises if I'm in the mood. I don't do any isolation stuff, though I might start chucking some curls in occasionally cause everyone likes big biceps apart from Cliffy
But the point of the Stronglifts/SS programmes is that the core compound lifts are really all you NEED to do to get gains, they provide a plenty good workout by themselves.
I also run on my non-lifting days, but that's mainly cause I'm trying to lose weight, and I'd like to get myself back to a point where I can comfortably run a few km.

 

[abpanther]

So is it vital to squat 3 times a week or is the essence of the program the 5x5 set up and the core exercises you do?

I just really liked having the set up of chest/triceps day 1, shoulders/legs day 2 and back/biceps day 3.

Dunno what to do

 

[SpaceMonkey]

So is it vital to squat 3 times a week or is the essence of the program the 5x5 set up and the core exercises you do?

I just really liked having the set up of chest/triceps day 1, shoulders/legs day 2 and back/biceps day 3.

Dunno what to do

You'll gain overall mass faster if you squat every workout. These routines don't separate body parts onto separate days because the compound lifts themselves tend to hit more than one body part. Squats hit everything from the upper back down to the legs, as do deadlifts (though with emphasis on different individual muscles, + deads also nail your forearms)
Doing a split routine 3 days a week is a waste of recovery time IMO. I'd probably only look at splits if you were training 5-6 days a week.

 

[Hooch]

Man the next day I felt all the muscle soreness around my lower back, you could feel the pump, it was awesome!

You don't have big packs of muscles on your lower back dumb arse, so the burn is likely spasm with an annular tear on the way.

Go back to square one or get a decent coach or something before you hurt yourself. You've probably got a lot of work to do before you can even think about low rep, max effort deads and squats.

Just listen to your body, lower back pain isn't an indicator of muscular work, it's an indicator of damage to your passive tissues.

Good luck.

 

[SpaceMonkey]

You don't have big packs of muscles on your lower back dumb arse, so the burn is likely spasm with an annular tear on the way.

Go back to square one or get a decent coach or something before you hurt yourself. You've probably got a lot of work to do before you can even think about low rep, max effort deads and squats.

Just listen to your body, lower back pain isn't an indicator of muscular work, it's an indicator of damage to your passive tissues.

Good luck.

Steady on dude, deads do hit your lower back pretty hard when done properly, I agree you shouldn't be getting sharp pain in there but some fatigue and (later on) DOMS in the area is all good.

 

[adamkungl]

Steady on dude, deads do hit your lower back pretty hard when done properly, I agree you shouldn't be getting sharp pain in there but some fatigue and (later on) DOMS in the area is all good.

Haha...I was gonna say, I generally have a bit of soreness/stiffness across my lower back after deads. I was worried for a bit there. Nevertheless I think I might get smoeone to check my form before I up the weight, I've never been all that confident with deadlifts

 

[abpanther]

You don't have big packs of muscles on your lower back dumb arse, so the burn is likely spasm with an annular tear on the way.

Go back to square one or get a decent coach or something before you hurt yourself. You've probably got a lot of work to do before you can even think about low rep, max effort deads and squats.

Just listen to your body, lower back pain isn't an indicator of muscular work, it's an indicator of damage to your passive tissues.

Good luck.

I didnt feel any sharp pain and I didnt go as heavy as I could. Just saying I felt the pump the next day same as I do in other parts of my body the day after training and it felt good.

This isn't the first time ive picked up a weight, just first time ive done squats and deadlifts

 

[Joker's Wild]

I think its normal to feel that "tightening" in the lower back as these muscles are involved in stabalising your core. As long as it goes away after a day or too and isnt effecting your movement, then I dont think there is anything to be overly concerned about.

 

[abpanther]

Mine did go away 2 days later.

Went fire my first run today in a long time, man my fitness has deteriorated

 

[The European Polynesian]

You don't have big packs of muscles on your lower back dumb arse, so the burn is likely spasm with an annular tear on the way.

Lower back soreness doesn't mean injury, perfectly normally do get lower back DOMS after deadlifting.

Also, what's with the attitude?

 

[Hooch]

It raises my hackles to see someone who can't do a lunge without wobbling around like a drunken sailor get internet advice on deadlifting, then talk about the 'awesome' soreness in their lower back.

Just as long as you're treating it with respect, which at least it sounds like you are.

 

[abpanther]

No (just checked my SS book), the only lifts in standard SS are:

squat
bench
deadlift
press
power clean

the rows are in the assistance excercises section but they're not part of the core SS programme anyway.

The one I have says rows not power cleans.

Is it a problem to added other exercises at the end of these workouts or does that ruin your recovery?

I still wanna do stuff like dips, pull ups, etc

 

[abpanther]

Also, what do you guys use for your overhead press? Olympic bar and power rack, barbell, dumbells?

 

[Cliffhanger]

I got with dumbells, but when I was lifting heavy I used to use barbells.

 

[SpaceMonkey]

The one I have says rows not power cleans.

Is it a problem to added other exercises at the end of these workouts or does that ruin your recovery?

I still wanna do stuff like dips, pull ups, etc

Which SS book do you have? I've got both Starting Strength 2nd and 3rd editions and both teach power cleans. a lot of the modified programmes based on SS use rows though, mainly for the kinda of reasoning that TEP outlined earlier in the thread.

You can add in a few assistance excercises, a lot of people do. Dips, chins and pull-ups are all good

Also, what do you guys use for your overhead press? Olympic bar and power rack, barbell, dumbells?

Olympic bar... I'd feel kinda unco doing a standing press with DBs, and I don't do it seated as standing unsupported whilst pressing is an important element of the movement IMO.

Thats not to say it's the only right answer though.

 

[Snoochies]

I've just started doing ther 5 x 5 workout and am abit stumped on how much weight I should be lifting on the deadlift. It's an exercise that I haven't really done before. I've just started my 3rd week and have 80kg on the squats so far so I presuming on a deadlift most people would lift more than their squats? Is that correct?

 

[adamkungl]

You should start light if you've never done it before, regardless of what you are theoretically capable of lifting. Get your technique right.

Also, I squat way more than I deadlift.

 

[SpaceMonkey]

I've just started doing ther 5 x 5 workout and am abit stumped on how much weight I should be lifting on the deadlift. It's an exercise that I haven't really done before. I've just started my 3rd week and have 80kg on the squats so far so I presuming on a deadlift most people would lift more than their squats? Is that correct?

Deadlift should typically be a bit more than your squat, my deadlift at the end of last year was about 20kg above my squat although right now they're almost equal cause I've been a bit lazy with my DL. But it's more important to be lifting a weight that is safe and comfortable for you initially. Start with a light weight, do a few reps, then add some weight and do a few more reps. repeat until you get to a weight thats heavy enough so that it slows the bar speed down noticeably. Thats will be your starting weight for your first work set.
If it feels a bit easily initially don't worry- remember you're gonna be adding weight each session (add 5kg each session at first) so it'll start feeling heavy pretty soon. Once it starts to feel really heavy drop the increases to 2.5kg.

 

[Joker's Wild]

You should start light if you've never done it before, regardless of what you are theoretically capable of lifting. Get your technique right.

Also, I squat way more than I deadlift.

Really? Im guessing you're foxing a little on your deads if thats the case

Like SM, my deads are roughly 20kgs heavier than my squats

 

[adamkungl]

Yeah, I don't do deads often enough and im nowhere near confident enough with my technique.