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The only time I have soreness is with my lower back after doing the deadlifts. I was doing squats and deadlifts in the same session but just moved the deadlifts from my leg day to the day when I do my back and biceps.

After my last set of deadlifts I have to bend down and pull the plates off the bar and my lower back is so warn out it's painful and just taking the plates off the bar feels like a set in of itself. I could use some sort of block or something to prop one side of the barbell up at a time so I could then just slide the plates off rather than them dragging on the floor as I yank them off. I wonder if they make that sort of thing. Then after the deadlifts I have to bend down to put the plates on the leg machine for the lying leg curls and my back is still so warn out that that's painful also. No other lifts give me any problems or any soreness. Just the deadlifts.

I was doing three sets of 315lbs. for 4 reps and knew I could do more so then I went up to 3 sets of 325lbs. for 4 reps. I know I can do more so next week I'll try 335lbs. for 3 sets of 4 reps. In a few weeks I'll go for a one rep max.

soreness has zero indication of anything. please do not post such rubbish. this is a huge misconception and when you post something like this you are misleading the OP.

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on your last rep...when you're all the way up...is there something you can get the bar on? so the weights are much higher...thus no bending over.

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^^Yeah, I put mine down on the squat rack (it has a rack at about mid-thigh height). Makes stripping the weights easy too. Is there anything like that?

Your probably not overtaining in a systemic sense although your shoulders are probably taking a beating on day 1. If you are trying to improve strength then there is no reason to have all the pressing shoved together on one day. You should have some pressing and some rowing/pullups/pulldown on day one and then do the rest on day three...

Also there isn't any sense in doing flat bench for four rep sets followed by incline bench for 4 rep sets. Simply speaking you could probably lift a bit heavier and get some more volume on one of the lifts. Then go to a secondary for higher reps. Preferable a dumbell bench press, imo.

I mentioned in your other thread about making sure your deadlift technique is correct. That's paramount.

You back being smoked like that is most likely a function of endurance and core conditioning/activation. You back may be taking too much of the stabilization load and also lacking in stength endurance. Hip extensions (like back extensions except the back is set and you use the hips) for high reps plus statics can help with the endurance. Planks of all kinds. Front plate squats to get the abs in the game.

Without knowing what your deads look like though it is difficult to advize. Could be some flexibility/strength imbalance that is simply transferring to load to the back improperly. Tight hip flexors, hamstrings and erectors and weak inactive glutes will do this. Improper form would exacerbate it.

I've had the same problem before though and sense I knew that my technique was good and my glutes were active I took care of it with lots of core endurance work and the extensions I spoke of. Statics especially.

Also a proper "classic" Romanian deadlift can help greatly on the endurance front. Basically you take a many pronged approach.

This kind of thing I am speaking of is one of the proper uses of volume when building strength. For instance there are much better uses of volume than those lying leg curls in terms of contribution to your overall strength and moving the big lifts.

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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.

Thanks for the help!

I'm not familiar with doing pushing and pulling exercices on the same day. Is that preferable to what I am doing by splitting up push/pull exercises on differnt days? What routine would you recommend that would be preferable to what I am doing now?

Should I increase the number of sets for flat benching and replace the incline barbell bench press with incline dumbell bench presses?

I'm sure my form on the deadlifts isn't great, especially since I'm doing low reps now and trying to see how heavy I can lift.

I'm definately lacking in all areas so I'm sure I'm lacking in all the areas you mentioned: endurance, strength endurance, core conditioning/activation. I've never done any type of back/hip extensions or planks. Can those be done with a regular bench or is there a special aparatus for that? I've also never done front plate squats either, is that more of an ab exercise or should it work the quads like a regular squat?

If the lying leg curls aren't a good choice, what would I replace them with? I'm not familiar with other exercises that work the hamstrings.

Thanks again for the help. I'm really putting in a big effort with the lifting and I would hate to do be doing it wrong and getting nowhere fast.

Overtraining is a result of not getting enough restitution between your training sessions, so if you feel on top of the world, and brimming with energy when you enter the gym, you're not overtrained. I'd say that with your routine, you'd have to work pretty damn hard to get overtrained, since you only train each muscle group once each week.

front plate squats...just hold the plate out in front of you....

and planks no machine needed.

http://www.abs-exercise-advice.com/plank.html


and your still only working out 3 days a week....so i would not worry about rest/recuperation with what wolf lined out...he would not steer you wrong

I prefer compound exercises but your workout is not that bad. You might want to mix in some body exercises like pushups, pull ups and chin ups...

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If it is such 'rubbish', why did it take a while for for it to be commented on? Notice that I typed "probably not a good idea", not "definitely a good indication" If it is such 'rubbish', I learned it from a certified trainer, a bodybuilder who competes, another BBer who should compete, and several other people with significant experience in the fitness community. If I am erroneous in my posting, I understand, but please try to teach, not insult. We are here to learn. I'd hate to see this forum turn into some of the garbage holes I've seen elsewhere on the net.
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