Deadlifts... ouch!!!

arely26 · Post by **arely26** » Mon Jul 20, 2009 8:25 pm

So I tried deadlifts for the first time today... and I almost ended up dead. Reading through the forum topics I decided to do the "basics" of weight training. I've always known that squating is gold but I had no idea that deadlifts were that important, maybe because it LOOKS easy, now I know IT'S NOT.
So usual workout is cardio for about 30 mins and then go lift some weights. But now I'm trying to change that a bit. I'm doing weights first and then doing cardio after, I've heard this is a better way...we'll see.
Anyway, so I usually squat one set of 10 at 95 pounds, then another set of 10 at 115 pounds and a third set of 10 at 135 pounds. I know I can squat more but I'm trying to go easy. Today, I decided to integrate deadlifts before squats and since I have no idea what is the "ideal" weight to do it at I decided to start at around 135 (almost body weight). The trainer at the gym helped me with form/technique, he looked at me and asked "are you sure you can do this?" And since I hate when men ask me this I said yes. Anyway, I did three sets of 8 and at the end I was feeling it. back hurt quite a bit but I ignored it and went on to squats.
So, back was in serious pain for a couple hours but it's now feeling better.
So is it normal for it to hurt this bad? Maybe form was still bad? I know I did too much weight so what would be an ideal weight to start off with?

YasinH · Post by **YasinH** » Mon Jul 20, 2009 11:41 pm

you know i weight 140.. i deadlift 225lbs 3 sets of 10..when im done with these working sets, the whole night im finished!... lowerback is sooo tight down there, i can barely sit! thats why on back day its the last exercise i do, after pull ups and barbell rows!.

I know exactly how u feel!.U must have a great lower body! 135lbs is good for a girl!

Bonnie · Post by **Bonnie** » Mon Jul 20, 2009 11:55 pm

Wow I wasn't aware you are supposed to cripple yourself, to acheive your goals ? I deadlift 85 lbs, for starters, was doing only 65 but with all over body program, less reps, more energy, etc.Thought the idea is to lift as much as you can without pain, only perhaps a strenous challenge level of discomfort ? & work your way upwards ?

arely26 · Post by **arely26** » Mon Jul 20, 2009 11:57 pm

thanks for the quick reply. I'm glad to hear from someone like you who looks like you workout a lot has this same feeling at the end. I guess no pain no game, right? so how often should I do these, like twice a week, doing them every day seems like it would send me to the chiropractor.
By the way sitting in a hot tub and taking a nap made it feel much better, lol.

arely26 · Post by **arely26** » Tue Jul 21, 2009 12:02 am

Hey Bonnie,
Trust me if I knew I was going to feel such discomfort I wouldn't have done it. Like I said, I didn't know how much weight I should be using. I guess I should have mentioned that I am a roofer and actually am pretty strong, but I agree I should use less weight next time for sure.

Bonnie · Post by **Bonnie** » Tue Jul 21, 2009 12:04 am

Actualy that comment was aimed at him not you :) Yep we all learn when we go a wee bit to far, best of luck to you on your next sets :) son did roofing for ONE day & he came home feeling & looking like roadkill, so kudos on your stamina also.

YasinH · Post by **YasinH** » Tue Jul 21, 2009 12:06 am

Well first of all You dont do Deadlifts every day..you gotta give it atleast..(KEYWORD: ATLEAST)..48 hours of recovery,,But since back is a primary muscle, sometimes u might need more then 48 hours for recovery!...thats the short version!...

Now to Answer bonnies question. i can do 215lbs 10 times easily with perfect form!.. so i have to go a heavier!. as for u women, U ladies dont wanna look like professional bodybuilders do you? Your goal is to burn the body fat, get lean and defined right!? Well you guys gotta make sure u guys dont go SO HEAVY but enough that u can do it perfectly with Good form!..

for first time, doing deadlifts.. Arely wasnt supposed to go soo heavy, YOU ALWAYS start light!..SHAME ON HER! lol

YasinH · Post by **YasinH** » Tue Jul 21, 2009 12:08 am

oh and. I dont cripple myself, I ALWAYS GO HEAVIER EVERY WORKOUT, And i always have a spotter.. Always perfect repetitions!.. Ive been deadlifting for yrs and thank god, i have not once got any back injuries!..I dont wanna jinx myself! lol

Bonnie · Post by **Bonnie** » Tue Jul 21, 2009 12:10 am

LOL but you can't sit down at the end of the day ? What you do hold up the wall then ? :)

YasinH · Post by **YasinH** » Tue Jul 21, 2009 12:15 am

Bonnie wrote:LOL but you can't sit down at the end of the day ? What you do hold up the wall then ?

haha Nice!~ i like your sense of humor...

Deadlifts mainly work your lower back even though they say it works ur upper thighs and butt!.. You gotta understand that if you wanna build new muscle, you have to lift heavier wait!..That doesnt pertain to YOU, or most women because you just wanna lean up..so u do more reps, moderate weights!..

i may have said the wrong word..i dont feel pain, just the lower back feeels sooo sore, that i have to sit down! lol..After i drink recovery shakes and go for a nice shower, Everything is back to A +

THANKS FOR U CONCERN DARLING! :

:

MrCheese · Post by **MrCheese** » Tue Jul 21, 2009 2:49 am

Referring to the first post, the pain is definately warranted. I take more than 3days if not more for deadlift recovery, then again i go the heaviest I can do for 6-8 reps so I need to.
Sore every time I do em, I do stiff leg deadlift and the hammies are very tight the next few days too.

Packard · Post by **Packard** » Tue Jul 21, 2009 9:18 am

Any time you add a new exercise you can expect some soreness. If you did not feel anything "pop" it is probably just normal soreness and should go away in a week.

If it is feeling a little better in 3 or 4 days, then go back to the gym and do the same deadlifts but use about 1/2 the poundage. This will loosen the muscles and promote healing.

As soon as you feel better go back to the deadlifts but start with a slightly lower weight.

You ability to deadlift will increase rather quickly and you will be amazed how strong you can get. Two times your body weight is a reasonable goal. It will take about 6 months of steady training to achieve this. Do one workout heavy; and the 2nd light each week. (Don't try to do 2 heavy workouts in the same week it will wear you out.)

arely26 · Post by **arely26** » Tue Jul 21, 2009 10:15 am

thanks for the helpful comments. It was hard to get out of bed this morning but thankfully it only feels sore, nothing dislocated

Packard · Post by **Packard** » Tue Jul 21, 2009 11:15 am

When you get your deadlifts up in poundage you will feel amazingly strong. It gives you a sense of strenght that other exercises cannot.

I recall being at the gym and someone had parked a brand new Mercedes 500SL diagonally across the only two handicapped parking spaces. I got two of friends from the gym to give me a hand and we "deadlifted" the rear bumper and turned the car to a full 180 degress (parked horizontally instead of straight in). When the police came they gave him 2 tickets and he needed to wait until one of the adjoining cars left before he could get out of the space. Deadlifts are great.

arely26 · Post by **arely26** » Tue Jul 21, 2009 11:37 am

Wow, that's a cool story.

It's hard to compare to reality sometimes but this is a great example of what our bodies can do if we work hard at it.