Thanks for the link. Eric, you're amazing for figuring this out from my posts... you're right... now that I looked at this video, I think I am using too much back when doing the Deadlift. And I have to question my Squat technique now.

I can see how this can easily happen, especially when you're trying progress every workout. I can see losing the discipline for proper technique in order to lift more weight. All part of the learning process.

You're welcome. I have a really bad lower back so it's not hard to figure out :)

Basically whatever the specific back angle the back should remain in a fixed position throughout the major portion of the lift and the lift utilizes hip and leg drive with the back playing a supportive role. Then at the finish the back straightens up.

Once you read that article you should be able to work on it and figure out you bread and butter way of deadlifting while keeping the major points in mind. A lot of little things about your body go into what you need to do to get the best leverage without comprimising form too much.

Many people put a lot of lower back into it. I call it the lever or torque method. A great majority of them think this is the proper way to do it and would simply disagree with me...the other part of them has simply never been shown or taught any differently. Once you start experiencing significant lower back problems, through whatever cause, you learn better. You'll likely have to lower your weight of course but in the end you should be able to lift more.

I'll get back to you on a squat video.

Thursday 3/29/07

Leg Extensions/Leg Curls
Military Press ------------- 2x5 1x4 130 lbs
Lying T-Bar Row

Chin-ups ------------------ 1x6 1x4

Notes:
I tried super setting Leg Extensions and Leg Curls. I kinda figured out good weights to use during warmup sets, then did 3x5 for both. I didn't like 3x5 for these, maybe because they're isolation movements and it feels weird doing just 5 reps. I plan to use lower weight and do 3x8's next time.

Did the same for T-Bar Row, felt my way during warmup sets and did 3x5. 3x5 was OK for this. The T-Bar Row hits my biceps much more than barbell rows, and it showed in my Chin-ups.

I'm going to lay off the Squats, Deadlift and Rows for a little while longer, and try to maintain as much strength as I can using alternate lifts.

Hey, Phil the leg extensions and curls probably won't do anything to maintain squatting strength. There just is not much carry over, if any. Unfortunately if you can't do some type of squat derivative then you'll most likely be playing catchup.

Good luck on everything.

Yeah, I figured I'd have to start squatting low and build back up, but this is better than nothing right?

It may keep some size on your legs.

Have you given any thought to single leg stuff? Maybe not lunges but something like step-ups? That would significantly reduce the load on your back, especially if you did higher reps. That would carry over to the squat much better. I don't know of course, it's not my back :) . Just throwing out other ideas.

I never even considered single leg stuff. Once again, thanks for the suggestion. I just found your post Single Leg Stuff. There's a lot there to read, so I'll have to wait until tonight. But I'm anxious to learn more about this.

Definitely worth a look. Like I said I can't guarantee it will be any better...and could actually be worse in some ways since the core muscles have to fire unevenly to maintain balance and whatnot. There's always a tradeoff but since your problem is spinal in nature it may just work for you.

Saturday 3/31/07

Dumbbell Step-ups
Barbell Step-up
Bench Press ------------- 3x5 195 lbs
Deadlift ----------------- 1x5 135 lbs

Dips --------------------- 2x8 40 lbs

One arm dumbbell curls ---- 1x8 40 lbs
Cable Tri Extensions ------- 1x8 160
EZ Curl bar ---------------- 1x6 75 lbs
Cable Tri Extensions ------- 1x8 160

Notes:
Had some fun messing around with Step-ups. I started with dumbbells, but they got too heavy to hold. I worked my way up to 75 pounders in each hand and I alternated legs each rep, so I had to hold them for a long time. Then I went over to the Squat Rack and used the barbell across my back like Squats. I think I'll work on this Squat Rack method for future workouts.

I used a 45 plate on each side and I thought it was a good starting weight after my warmups with the dumbbells. But I was pretty unbalanced, and had to be real careful. I also found I tended to "push-off" with my lower leg a little. So I plan to use lower weight the next time and raise my toes, like Mike Robertson suggests in his T-Nation post, to isolate the legs. I also plan to experiment with doing a set with one leg, then a set with the other. I found that when I alternated legs within a set, I'm holding the bar for a long time. That may get better as I get more effecient doing these.

And most importantly, it didn't affect my back at all. So I now have something to substitute for Squats until my back is 100%. Or if I never can Squat again, this will allow me to still do a quality lower body exercise.

Eric hit the nail on the head about my Deadlifts. I did a 1x5 with one plate on each and concentrated on driving with my legs and hips. No back strain at all. I was definetly using my back as a lever. (And I was blaming my back problems on shovelling snow :wtf: ) I'm going to start my progression from here, probably adding 10 pounds each time for a while until they get real challenging again.

On the step ups I would go ahead and go right to one leg at a time. That's a perfectly acceptable way and I think most people do them that way. Another trick is to make the height, it you can, so that the bottom leg comes down only on the toes. That way you'll have a much harder time pushing off with that leg. Make sure you control the downward decent so that you are not crashing down on the lower leg because that can give you a shin injury. It's basically down up, down up without a lot of time spent balancing on the lower leg. You have to get a rhythm going.

Good job on the deads. Keep up the good work.