I'm so over powerlifting and getting hurt. Destroyed my lower back tonight (vid)

[LinuxJon]

I think that I'm finally done with squats and deadlifts. Will still work toward getting stronger and maybe doing bench-only meets, but that's it.

-Six months ago was my second meet, and all my numbers were still going up. I figured for sure I'd be in the mid 1100's by the start of this year.

-Five months ago, I set my squat PR (370) and my deadlift PR (405) in the same week. Problem is, I injured my lower back during that deadlift and could barely walk for weeks and weeks.

-Finally came back ten weeks ago and attempted to squat again, after the back had healed. First session back, I injured my knee. Haven't been able to squat since.

-This week the knee had finally started to feel better, and the back has been okay for a long time. Eased back in with a light session on Monday. Tonight, the plan was to work up to 315ish for a single. 275 went up easy, then this happened at 295:



Felt a REALLY sharp pain in my lower back 2/3 of the way up. You can see where the lift gets weird toward the top- that's when I started to feel the pain. Currently can't even walk or stand because it hurts so much.

Really bummed, Misc.

[AlphaBrahCom]

thats what happen when you deadlift with a rounded back like a cat brah


























































looks like you need to widen your stance on the squat a little bit mang

[ExtinctionOG]

thats what happen when you deadlift with a rounded back like a cat brah

elgintensity dat u?

[AlphaBrahCom]

elgintensity dat u?

zeeeeeerooooo

[LinuxJon]

thats what happen when you deadlift with a rounded back like a cat brah





looks like you need to widen your stance on the squat a little bit mang

Can confirm, conventional deadlift form is chit- was planning on moving to sumo if I ever got back to DL'ing.

Squatting wide really hurts my hips for some reason- have always been a narrow squatter without issue until recently.

[krazy33]

Deadlift blows balls

Cant deadlift at all

Have buckled my back on squat before but i have a bad back anyways. I had sprained or strained back..muscle spasms around the strain and something else.. along with my regular disc/ sciatica stuff from deadlift

Even when i wore a belt with deadlift. Got the weight up.. as im bending down feel belt give a little bit while tightening my stomach.. snap. Chit happens

[smeelmybut]

damn i hope youll be ok srs. your one of my favorite miscers

[Kurial]

Too me it looks like your back was too extended and not neutral

Idk I'm not expert.

I wouldn't max out after taking a long break from it.

But you can still bench (tfw shoulder injury) and get them aesthetics with it.

You seem like you can get 405 on bench tho
You have the strength. I know this brah

[umadbroski]

why are u even using a belt with 295?

if u need a belt for that weight at your weight then you are not doing it right.

[yourfuzzybear]

Bro when you get back into it you literally have to train from the bottom back up, not just 2 training sessions later. Can't expect your back to get used to that shiiiiit right away.

I got a herniated disc in October (RIP srs). Lost all my gains srs.
had to take 3 months of lifting off. literally just jacked off and watched fresh prince of bel air.
been back at it for almost 4 months now and my back is fine. first leg day, only squatted the bar. second day, 65 pounds, etc. etc. took a while but i can go heavy now

I have great lower back PT exercises I could give you if you're interested lol. take my sympathy rep

[PovertyLifter]

i deadlift rounded @ 90%+. not a chit ton but its there. first injury was when my DL was max 80kg, pull 200kg now rounded no pain l0l.

assuming you already brace properly, fatigue management is the next big thing. nobody can sustain DL'ing and squatting heavy for extended periods of time without a proper deload (video below describes how to actually deload, most people don't do it properly).

this video helped me a lot.



their book on PL'ing training is amazing as well

[davidblowie]

All it took me was one time to get injured doing a deadlift to never do that stupid fuking workout again

[CelphCrowned]

This might not be more than overloaded muscles in your lower back (Erector spinae). Doing lots of deadlifting, squats and bent over exercises will put a lot of load on these muscles, especially if you have "limitations", such as tight hip flexors, "not well enough developed abs" (compared to your lift).

I have the same issue and know its a muscular problem. Sometimes I cannot stand up straight and have to lay in bed for a couple of days.

If you are afraid that it is your spine the problems lies, you can have a friend help you do the "Lassec test" and the "Reversed lassec test". (I study in czech so I dont know what it is in english).

You basically lay on your back, take one leg straight up in the air and your friend "is guiding or pressing" it against you (just as you would do in a stretch). If you feel it in your back/spine, I would go see a doctor .
To be sure, since one test can be false, do it reversed. Lay prone, face down. bend your knee, have a friend take a hand under your knee and lift it up in a hip extension. If it hurts in your spine, the test is positive.

(This is just some basic tests we've been shown, Im a 2 year physiotherapy student*). ¨
Be critical. Everything what Ive said can be wrong.

[LinuxJon]

damn i hope youll be ok srs. your one of my favorite miscers

Thanks brah. Your user title is one of the most lulzy on the misc.

Too me it looks like your back was too extended and not neutral

Idk I'm not expert.

I wouldn't max out after taking a long break from it.

But you can still bench (tfw shoulder injury) and get them aesthetics with it.

You seem like you can get 405 on bench tho
You have the strength. I know this brah

Thanks brah. Long-term goal is to get into the high 300's on bench. We shall see.

As for back being rounded, form did look rusty here.

why are u even using a belt with 295?

if u need a belt for that weight at your weight then you are not doing it right.

I belt up for any squat over 185lbs. Always have. There is literally no reason not to, unless you're specifically training beltless as an accessory. I've singled 305 without one, but there is no reason to do that when getting back at it.

Bro when you get back into it you literally have to train from the bottom back up, not just 2 training sessions later. Can't expect your back to get used to that shiiiiit right away.

I got a herniated disc in October (RIP srs). Lost all my gains srs.
had to take 3 months of lifting off. literally just jacked off and watched fresh prince of bel air.
been back at it for almost 4 months now and my back is fine. first leg day, only squatted the bar. second day, 65 pounds, etc. etc. took a while but i can go heavy now

I have great lower back PT exercises I could give you if you're interested lol. take my sympathy rep

I know that I should have gone at it slower. I worked up to 225 x 3 the first night back and felt fine. So decided to try 245 x 3 and 295 x 1 tonight. Wasn't gradual enough I guess. Glad you're back from your injury brah.

i deadlift rounded @ 90%+. not a chit ton but its there. first injury was when my DL was max 80kg, pull 200kg now rounded no pain l0l.

assuming you already brace properly, fatigue management is the next big thing. nobody can sustain DL'ing and squatting heavy for extended periods of time without a proper deload (video below describes how to actually deload, most people don't do it properly).

this video helped me a lot.



their book on PL'ing training is amazing as well

I used to be a big advocate of rounding being okay. Until I snapped my chit up on that 405 pull rounding.

[Torcida1911]

Bro you've got a bulged disc in your back now, Cross your fingers it retracts pretty quickly or you'll be out of the gym for 2-3 months

[LinuxJon]

Bro you've got a bulged disc in your back now, Cross your fingers it retracts pretty quickly or you'll be out of the gym for 2-3 months

I could barely walk after the first back injury, and just ran Smolov for bench. No lower body injury is gonna take me out of the gym. Might be limited, but will work around it.

[umadbroski]

when using a belt you are limitating your core and lower back strength gains, srs.

[Smashkunt]

gave up deadlift crew, worthless exercise lol, instead of conventional deadlift and parralel squat I now do ATG squats (completely raw only) with romanian deadlift for the purpose of hitting the hamstrings in a unique way (stretch-reflex).

After I gave up deadlifts I noticed that my life improved drastically, my relationship with my family has become more stable, my performance on the job increased, I am a much happier person now.

But in all srsness, people who say "if you do it right you wont get hurt", guys, nearly every deadlift powerlifter gets injured on a yearly basis, even if you are not a moron you can injure yourself doing deadlifts easily. OP, I wouldn't give up high bar back squats tho.

this is coming from someone who deadlifted for 4 years and who never had an injury, my max was 180kg, there are other reasons not to deadlift other than getting injured.

[xavengedx23]

Fuked my lower back up a year ago rounding back on deadlifts.. haven't been able to do those or squats ever since. Don't care though. Stupid, worthless exercises though.

[Torcida1911]

I could barely walk after the first back injury, and just ran Smolov for bench. No lower body injury is gonna take me out of the gym. Might be limited, but will work around it.

This is the sort of attitude that will have you on the operating table in your 20s getting microdisectomies or even worse spinal fusion surgeries.

If you get a couple herniated discs you'll see what I mean, not only will you not work out, you won't be able to get into a car to drive to the gym. You won't even be able to cough, it's the most debilitating thing there is.

[Kbooey]

round my thoracic spine for days on deadlift and havent been injured by it. Only serious injury ive gone through is deadlifting beltless and straining my lower back. Nevergiveup crew

[Goonside]

Damn, that really sucks. I have been injured before (thankfully only wrist and not back) and had to take weeks off to recover before getting back on the grind.



Hope you recover soon brah!

[corvade]

Take a break and come back with a cool head, brotha!

I was thinking about it the other day, and why do we advise people to look "UP" like you were doing so, on a squat? Its sub-optimal for core tighness, making you use a belt, and if anything also promotes over extending of the lower back.

What if you were to look down at the crease where the floor meets the wall, so that it's easier to flex your abs and shorten the abdominal wall, and then you'd be less prone to using your back to muscle up the weight?

Also, it might help if you emphasized your inhale and exhale more because I think your exhale were pretty inefficient tbh. After you are out of the hole and you are at your sticking point, it might not hurt to forcefully exhale.. usually helps me lock out MUCH faster.

[pWally]

Lift for aesthetics only crew

[Lpenny]

You'll be back or Sasquatch will get you

[corvade]

I could barely walk after the first back injury, and just ran Smolov for bench. No lower body injury is gonna take me out of the gym. Might be limited, but will work around it.

One thing that happens to me is that my lower back gets SHOT after deadlifts. I can't do any movements after deads.

Your arch on your bench, especially with smolov frequency, is also going to be affecting your lower back.

I'd take a while off squats, deads and ohp, bench with a lower arch until you recover.

Probably best to lay off deads tbh. Your squat is your better movement anyways mang

not worth doing deads after your injuries tbh

[AshWar]

Sumo deadlifts crew. Lower back feels good mane...

OP, that's what you get for believing in the flat earth BS... not srs lol. Hope it's only a muscle strain

[rjones416]

Bro when you get back into it you literally have to train from the bottom back up, not just 2 training sessions later. Can't expect your back to get used to that shiiiiit right away.

I got a herniated disc in October (RIP srs). Lost all my gains srs.
had to take 3 months of lifting off. literally just jacked off and watched fresh prince of bel air.
been back at it for almost 4 months now and my back is fine. first leg day, only squatted the bar. second day, 65 pounds, etc. etc. took a while but i can go heavy now

I have great lower back PT exercises I could give you if you're interested lol. take my sympathy rep

this. when i get injured i start with an empty bar and slowly add 10 pounds a week. i would rather do that than to re-injure myself trying to go heavy.

[ffguitarist14]

Bro when you get back into it you literally have to train from the bottom back up, not just 2 training sessions later. Can't expect your back to get used to that shiiiiit right away.

I have great lower back PT exercises I could give you if you're interested lol. take my sympathy rep

This.

i deadlift rounded @ 90%+. not a chit ton but its there. first injury was when my DL was max 80kg, pull 200kg now rounded no pain l0l.

assuming you already brace properly, fatigue management is the next big thing. nobody can sustain DL'ing and squatting heavy for extended periods of time without a proper deload (video below describes how to actually deload, most people don't do it properly).

this video helped me a lot.



their book on PL'ing training is amazing as well

Also this. Deloading is a major part of any GOOD powerlifting program. Honestly deloading should be a part of any training program period

[TheAmericano]

I could barely walk after the first back injury, and just ran Smolov for bench. No lower body injury is gonna take me out of the gym. Might be limited, but will work around it.

This is your problem....you are not allowing your body to recover 100% how are you going to "work around" a back injury.

- Go see a doctor

- And if you haven't already, time to focus on mobility exercises