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there is no discoloration or even a swelling. nothing. but it hurts like a fucking bitch everytime i try to pick up something from the floor. it hasnt turned blue or purple or anything. its just the way it was. on the surface it doesnt even look like anything has happened.

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List out what you did on deads from your injury before up until now.

I'll do it for you going a little before the back strain and up til now:

2 sets x 5 reps x 200 lbs (90 kgs)

2 sets x 5 reps x 210 lbs (95 kgs)

2 sets x 5 reps x 225 lbs (100 kgs)

1 sets x 5 reps x 235 lbs (105 kgs)

1 sets x 5 reps x 275 lbs (125 kgs)

After the bad goodmornings

1 sets x 1 reps x 285 lbs (130 kgs)

2 sets x 8 reps x 185 lbs (85 kgs)

1 set x 8 reps x 205 lbs (90 kgs)

1 set x 5 reps x 245 lbs (110 kgs)

Back still hurting some

1 set x 6 reps x 225 lbs, 1 set x 10 reps x 135 lbs

set x 1 rep x 275 lbs

Never get in such a hurry with deads. It doesn't matter what you did with crappy form way back when on a crappy program. Notice that your goodmorning injury came after you made a 30 pound JUMP for reps on deads. Then some rest and some initial but shortlived submaximal stuff.

Then a forty pound jump ALL the WAY UP to the level you should have progressed steadily from at the beginning of the list INSTEAD of making that big jump.

Then back down 20 pounds for six reps and then a FIFTY pound jump. Practically right after an injury. This is of course not to mention all the other stuff affecting your back.

I think it's clear why you're back is fucked, don't you?

This is one of those examples of wanting to find the specific source of an injury so that one can justify the other screwed up things they feel a need to do since those things are not to blame and this other thing is.

So in this case it's the goodmornings. Well I totally agree that the goodmorings were a culprit. In fact, as I've said I'm not big on goomornings for everyone. But just because a problem springs up during an exercise doesn't mean you get to ignore all the other things that might have contributed to the problem. I don't think it's a coincidence that the goodmoring problem came after a big deadlift jump. Likewise I don't think it's a coincidence that you are hurting again after a similar jump. It's simply a weight you shouldn't be doing right now.

I told you way back when you wanted to get back into deadlifting that you should consider it a clean slate and not to be influenced by what you did before. But you haven't been able to stick to that. The problems you had before necessitated a "clean slate" to relearn things and to get to a point of muscular development that allowed you a buffer zone in terms of maximal effort. You are not there yet. In effect you simply have not been deadlifting long enough to attempt 30, 40, or 50 pound PR's of any kind let alone repping it. Add to that an injury that in no way could have completely resolved yet and you have a problem.

You see if I wanted to throw an extra 30 pounds on the bar and attempt a dead PR I can do that without much fear of injury. That is because my body is strong enough to protect me from injury even if certain aspects of good form are comprimised or even if I am not able to get up the weight. So I might fail but I'm not going to hurt myself. I'll simply put down the weight. But here you have a case where form was supposedly perfect and YET pain resulted. That should tell you to not be doing this kind of thing again until well in the future.

Once you can get deads going again then keep on slowly and systematically progressing them and stop trying to reach for this golden ring you thought you had in the past.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

shazam

yeah. i shouldnt have made such jumps. it was a mistake. fuck...why cant i learn to be more patient when it comes to this???

i agree. i shouldnt have done 275.

no i havent. i guess im going to learn this lesson the hard way. its always like i excel in 10 ways and then i flunk in one and that one is so crucial. hmmm

well, this pain isnt that bad. its pretty serious and it will mostly take 10-14 days to go most probably so then ill have to begin this process of ramping slowly. even if it takes a year to get back to what i could do before. wow...thats depressing.

i think thats the key Eric. not aiming for that golden ring.

is there any particular way u would like me to train right now? i cant do rows for shit. chinups are fine. so is bench press. and seated militaries. and barbell militaries. and pull-ups. i guess by the time ido squats on tuesday-wednesday ill be in better shape. i think Eric, im going to start off doing lighter work. i think its really time i stop aiming for that 315x5. fuck.

but u know what? its ok. im only 19. if i have to wait 2 years before i nail 315x5 thats fine. i can pull that off well IMO. ill wait it out, sir.

and thanks for the advice E. u really pinpoint the faults accurately. makes me think a lot about how i need to change the way i approach my training. thanks sir.

ill update this with how my back is feeling tomorrow. cheers.

But you were progressing well and actually quite quickly. That's the thing. Everything was going fine so there was no need to take unecessay risks. If you had put on 235 or even 245 you probably would have been fine and even been able to make 10 pound jumps if you wanted. But I would rather see you take your time and add a rep or two and things like that. Because that is just the kind of thing that gets the back strong and ready.

I doubt very much it will take you 2 years to hit 315, provided you are not to severly sidetracked by your back.

But you're right, this is the kind of thing that teaches us lessons.

Hopefully you can do a supported row. One arm rows are probably not the answer since they still tend to put pressure on the core and uneven pressure on the back. So you need something to take the back out of it for a while. I have found plenty of times that cable rows are doable as long as you are very strict. It depends on the injury of course. But if not maybe you have a chest supported row thing you can do or you can do supported rows off a bench...dumbells work good for that. Rows themselves are not something you need to sweat. I always do all sorts of rows and they are all useful and effective in their own way. If you can't do barbell rows it's hardly a tragedy.

In the future, keep in mind that maxing out on deads or making big jumps in general is not something you do very often. You know, a lot, if not all, PLr's only max out deads on comp day. They don't know what's gonna happen until it happens. There's a reason for that. I very seldom try to max out. It's usually enough just to know, or at least being fairly certain of what I can do that is enough. I don't compete so I have no real reason to disrupt my training and progress so it's something I do to reward myself for all the hard and patient work. I have no other yardstick but myself. With that said, it's a good thing to do. But it is something that is planned for. Not something that you decide off the cuff because you "feel good that day" or whatever.

The only other thing I could say that may help is that you have to be able to sometimes look at your training in a very objective way. You talked about pinpointing the fault but many times it's not a pinpoint it's a huge mountain staring you in the face. But when it comes to our own training we tend to turn a blind eye to those mountains. If you had sat back and looked ONLY at your deadlifting with that dispassionate eye that I used, well, it would have jumped out at you.

For anyone else who might be reading this, since I know Anuj has learned it, just because the pain goes away from an injury doesn't mean it's "healed up". If you think that you are being STUPID. Just use some friggin common sense. If you cut your finger does it continue to throb during the entire healing process? NO. But what happens if you bang it on something or whatever while it's healing? You BLEED and it HURTS. And yes the two are similar enough to compare in this way. But probably most will have to learn that lesson the hard way.

Eric, sorry for the late reply, sir.

ive been busy with stuff and i just wanted to wait a bit before actually replying.

so, here is my reply:

yeah ur right. i didnt look at things like that. its only now that u plotted out my progress for me that i understood what i was doing. and i was doing pretty good. but at the time i wasnt focussing on any of this because i was too busy being obsessed with the possibility of me nailing 315x5. fuck. like u said: it was my mistake and this should be a wise lesson for me to stop trying to reach that and actually (both mentally and physically) start off with deadlifts on a totally clean new slate. i will do this. its just sad that i needed something as serious as this to wise up.

oh no. i was just exaggerating. my back is actually MUCH better today. not 100% but very close. its feeling good and i think ill be able to do some cardio tomorrow and squats on wednesday. however i dont think i should go heavy on those. maybe ill stick to 185 for 4x6 but if i feel comfortable then ill do 225 for 4x6. otherwise im just going to go by feel. as long as it doesnt pain me there's no problem.

i was thinking of cable rows. infact, i think ill do that today. cable rows.

understood, sir.

probably. but i was too busy focussing on hitting 315x5 in 3 weeks. too bad for me. well, lesson learnt.

yeah u explained this to me a long time ago....yeah this injury is gonna take a while to go. so it will be the slow and steady approach for now, E. well, its always slow and steady but now ill have to be extra cautious. damn these injuries.

anyways, thanks a ton for the help Eric. im going to the gym in abit and ill post my results later.

cheers

Sentinel

You are keeping a logbook, right? I find it silly that so many people seem to use their online journals as their logbook. That is something that you have at the gym with you.

I did see that you said something about hitting 315 in so many weeks but I didn't really do the math or think about what that meant. I thought you understood you needed to progress step by step or I would have said something.

But it's probably no where near as big a deal as it seems and I don't thing it's something you'll always have to deal with.

yeah E, i do keep an actual logbook. but i didnt open it to see it. thats what i meant. the idea to open it and see how i am progressing didnt occur to me. the only goal was 315x5. this goes back to what u said about having a mountain in front of u and not realizing that its there until its too late.

oh well....lesson learnt, sir.

and yeah: its not a big thing. another 3-4 days and ill be better. i dont have any pain anymore. ill just have to be cautious for the next month or so. which is fine by me.

Don't want to hurt anyone's feeling's here so I edited this post.