Serious problem here..

[HUNTERMANIA]

Ok, I have not done deadlifts in over a year, and so today, i throw on 160lbs, as a warmup. I do this because I know my legs are still strong, I have been keeping them up.. then.. as I am going up, my back curves in..

FUCK

I could not keep form with only 160 lbs?!?! wtf is that shit? I had to lower the weight a lot just to be able to keep form. I wasn't expecting this to happen at all, infact I had never even thought of it before it happened.

So basically, I need some back strengthening exercises, and I need to do them a lot, because I have basically one month to make some good improvements.

I am also working on my upper body strength, but I can't do any real explosive exercises yet, so don't really worry about that, the main thing I need is exercises, stretches, and how to keep from getting too sore for my back.

thanks.

 

[KingSnake]

do reverse hypers, DL with less weight.

 

[HUNTERMANIA]

reverse hypers?

and should I do like straight leg dl's where I am just lifting with my back, or continue to work with like regular deadlifts I guess you'd call them, where you squat down and keep your back in the same position until the end of the lift where you lean back?

 

[Alon]

Don't get too worried, it's been so long you're probably just setting yourself differently, starting in a different position (ie. ass higher than before), etc etc.

I'll be back to normal in a few weeks, just take it light for the first two weeks.

 

[HULKAMANIA]

If you want to specifically target your back, you might try some Good Mornings. You could also do Rack Pulls if you have access to a power rack. Really, though, I would agree with Alon. Just focus on keeping your DL form and ease back into it. You might want to try a higher volume, lower weight approach for a while to re-learn the mechanics and let your muscles know they're about to be abused again. But I wouldn't sweat the whole ordeal too much.

 

[Mark Limbaga]

Just work your way back up. I'd suggest doing glute ham raises if you can do them. Revrse hpers if you can't do glute ham raises.

 

[HUNTERMANIA]

Ok, forget my back, now my shoulder is hurting. I am done with DL's for a while. Fuck, I hate when I overestimate my well-ness.

 

[Madmick]

Are you wearing a belt?

I'd just keep doing deadlifts, the weight will come back at 3x the rate you earned it. Throw in some hyperextensions and maybe some good mornings but don't kill it.

 

[Henry Swanson]

What's the real problem here? You haven't pulled in over a year so your dead is weak. Just start working the dead again and build up the pounds.

 

[HUNTERMANIA]

The real problem was I only had a month to get ready for wrestling.. but now that my shoulder is hurting again.. I am not gonna try out, because it clearly isn't ready. If I can't deadlift, I doubt I can wrestle. Back to ice/advil for a couple weeks, then i'm hitting rehab again.