Bromanian deadlift 3x5@205

Set 1
Set 2
Set 3

4 days later my hammies are still real sore but I had no pain or soreness in my lower back at any point fwiw.

Also while we're here:

Exercises I shouldn't perform in oly shoes:
1.) DL
2.) ?

You're losing a bit of your low back extension. Dont do that - even if it doesnt hurt now, it wears out your discs over time.

Part of what is probably causing you to do that is you're bending over too far in front, letting the weight shift too far forward. Think about shoving your ass back and keeping the low back locked up tight when you do these. Keep the weight close to or dragging on your legs the whole time.

You do not need to step so far away from the rack. I step back just a few inches when I do these. You're wasting energy and putting yourself in a vulnerable position to get hurt by stepping back so far imo.

If you havent read this yet (I've posted this link before - dont remember if it was for you), its a great article on RDLs: http://www.t-nation.com/free_online_...anian_deadlift


2) RDL

I'm long and lanky and my press has really lagged, so thought maybe you guys could take a look.

Press 125 x 5 x 3 (I'm using a 25, 10, and 5 as I have limited clearance)

If it's a proprioception (I never know how to spell that...) issue as opposed to a physical limitation (flexibility or whatever), try standing a few inches back from a box, or bench, or something about knee high and squat without letting your knees bump into the box.

Looked fine to me.

Might be the angle, but I think you may be pressing it slightly forward to start? Straight line up if possible. And your elbows are slightly in front of your wrist, which is fine, but try it with them directly under your wrists and see if you like that better.

Yeah - I can't quite put my finger on it, and kinda think it might just be the fact that I have some long ass monkey arms, however something just looks strange (then again - it's the same with my bench and squats, so perhaps the monkey arm theory extends to legs as well and has some merit.)

I consciously try to keep my elbows in front of the bar as per ss, but yeah - I'll give it a shot with them more under.

Thanks!

zzzzzzzzz can you guys tell me what i did wrong here?

http://www.youtube.com/watch?v=EIsrVAkJEMk

im pretty pissed i wasnt filming but i really screwed my back up DLing today

I was going for 1x5@235 did
5@135 4@155 3@175 all with absolutely no problem. I go for 195 and do what I did right up there and my lower back just goes crazy. The weight didn't feel heavy. I sat for a minute and contemplated doing another rep at 195 and filming it and I'm really glad I didn't. Spine is fine it's just the muscles in my lower back are real sore.

Decided to drop a lot of weight off and just film one rep and hopefully you guys can spot the issue. This felt like a paperweight even with the soreness.

When you put the weight down, your low back went into flexion. That's one way to injure a disc.

If you injured a disc, that doesn't necessarily mean your spine would hurt. I had a severe herniation and my low back didnt really ever hurt. My side, hip & upper leg were where the pain was. The disc pushed on a nerve and the nerve sent the pain into those areas.

When you put the weight down, your low back went into flexion. That's one way to injure a disc.

If you injured a disc, that doesn't necessarily mean your spine would hurt. I had a severe herniation and my low back didnt really ever hurt. My side, hip & upper leg were where the pain was. The disc pushed on a nerve and the nerve sent the pain into those areas.

Hopefully you didnt injure a disc.

Yeah, don't just lean over like that to put the bar down, bring it down along the same path you lifted it. Just control it enough to make sure you don't bang it into your knees or anything on the way down.

Yeah when I put that down I even said "man that has to be my worst rep yet" lol I did 13 reps and hurt my back before that so when it was time to bring it down I was pretty sloppy.

Do you really think I could have injured my back on the comedown from 175 and felt nothing and then only felt it when I lifted at 195? F muscles imo.

Also, a heatpack right now, good or bad?

If it hurts bad I'd put ice on the low back (on the spine) for 20 minutes at a time and get it checked out by a pro*. Keep your lower torso stiff at all times.

* - most MDs are pretty useless when it comes to this, but they can/will give you prescriptions & send you to physical therapy. A specialist or a good chiropractor or even a good physical therapist will know a lot more about what to do.

It might not take much to cause an injury, especially if the disc was worn out at all before. People injure discs picking up pencils & stuff like that. The straw that broke the camel's back for me was probably flexing my low back while stretching a hamstring.

Thank you good sir. It hurts pretty bad but by far the worst part is I can't fart as loud as possible anymore.


Squats from before the injury, forgot I had the videos

set 1

set 3

lol, I can relate to the loud farts, sort of - taking a dump was not a fun experience for me for over a month.

This video has been removed by the user.
Sorry about that.
?

http://www.youtube.com/watch?v=j3s8vDYgdKQ

http://www.youtube.com/watch?v=0gZrGxUyQW0

idk what happened, but there they are

They're only 35 seconds each. <3

cant see your low back

lol just watched em

I CANT SEE ****

Bench
125x5 Set 2
125x5 Set 3

Deadlift
195x5 Set 2, side angle
195x5 Set 4 (video on set 3 was a crappy angle), front/side angle

edit: Sorry KP, should be fixed now.

We are unable to watch because you set your permissions wrong. You checked private instead of unlisted. It's a selection of three radio boxes towards the bottom.

bench: looks like bar is behind the elbows at the bottom, but it could be the angle.

meaning i need to bring my arms more down/perdpendicular?

x posted from log. i know shiitty angle

snatch 145#
http://www.youtube.com/watch?v=Y8xK8imucQc

i caught it way forward, and jumped forward too. when trying to fix it on later reps, i end up hipping it too much and miss behind

Don't know, but I do this a little bit too. My arm angle's 45 degrees and if I hold it perpendicular, I'm touching the bottom of my ribcage which seems kinda low. My phone died yesterday, so I couldn't take vids.

pullthroughs

watched a couple vids not sure what im doing though