hi-rep squats... lower back pain??

[weeman001]

hey guys,

im trying to switch up my routine and start this for a little for legs. day one went awsome.. but when i was trying to do the 5 x20 squats my lower back started getting so tight i couldnt stand. what would cause this??

this is the workout btw (the 2&4 day)

http://forums.steroid.com/showthread.php?t=250744

thanks

[gigem]

id say some strain ive had that before but as i built those muscles up it quit but be careful

[MFT81]

Your probably a little overzelous and using a bit to much weight and your sacraficing your form for it.

20 reps even with a "light" weight is a tough workout for your core. you may just have to back off on the poundage until your back and abs build a little more stability

How bad do you want to die when you do this workout???

[weeman001]

Your probably a little overzelous and using a bit to much weight and your sacraficing your form for it.

20 reps even with a "light" weight is a tough workout for your core. you may just have to back off on the poundage until your back and abs build a little more stability

How bad do you want to die when you do this workout???

the first week was unbelieveable, i loved it (hated it but loved it)

with the squats, my max is 335x1 i weigh around 150-153lbs and im 5'5'' for the lower back, i can pull 335-345x2 for DL's but i useually never go over 12reps on squats or dl's, im thinking my muscles are not used to the high reps??

i this was my 5 sets for squats:

115x20
135x20
145x20 --- lower back started acting up and i had to slow my pace, longer rests etc.
135x17 <-- lower back killing me
115x19<-- could not stand the pain anymore in my back

after that i didnt feel the burn in my legs enough because of my back, so i did 3 sets of heavy incline leg press, and 2 sets of leg curls.

what kind of weight would you reccomend for me to lift 20x?

[skank]

Same thing happens to me when I change up my schedule a bit. When I do high rep lighter weights my low back tightens bad in later sets. While low rep heavy stuff was just fine. Its just the change. MFT81 had it right, back off on the weight for now.

[juiceball44]

1 or 2 sets of 20 rep squats is hard enough 5 sets just seems alittle crazy

[weeman001]

1 or 2 sets of 20 rep squats is hard enough 5 sets just seems alittle crazy

its pretty crazy... but nice to change up a bit.

as for the weight, i guess i'll back off a bit on the weight, i just feel like such a puss going from 335 .. to like 115, even though its 20 reps in comparison to 1

[number twelve]

i tihnk you should stick with 135 - 145 till you can build the endurance for 20 rep sets. i think your tweaking out your back cause your sacrificing form and "leading" with your back as you get gassed out.

[skank]

If I try and look up at the ceiling while doing squats for the first 1 or 2 reps, it helps me keep good form for the rest of the set. I learned the hard way years ago when I threw my low back out from bad form by leading with the back.

[Kristofer68ss]

I love squats and deads. i am an old man a 34, with no legs. I have quads and calves...God didnt give me man bones, my ankles and wrists are like a bitches.

Weight is really not important, sometimes its less sometimes it more. I pay attention to how i am feeling.

This is my madness, so i understand what your going through weeman

Squats- ATG
I warm up with bar 10 reps
95# x8
135- 5x10

Then deads. warm up 135 x12
185x5-8 for a few sets
then i normally do 225 5x5
followed with 315 or better for a couple reps
Then warm down with 135 for a set of whatever.

Then i do 3 sets on the leg extensions, each set to failure(face turning purple)


So to sum his protocol up.......its not crazy........its typical for us guys that love/hate quad pain.

Oh yeah....... any squat for 20 reps is a burnin mofo

Form.......... Form ............Form.............. i can guarantee your losing form. My back doesnt hurt until i get sloppy.

[weeman001]

i'll im pretty sure i was keeping good form 90% of the time, once my back started tighten'ing up i tryed everything from close stance, wide'er stance, squatting "back" more, by that i pivot on my knees and not move my calvs/ankles.. i guess i'll just have to play with the form untill i find something that works for hi-reps

[MFT81]

try using a smith machine, might give you a bit more stability....

[crash187ct]

majority of lower back pain derives from poor body mechanics. check your form.

[weeman001]

ok i may have figured it out tonight while doing DL's when doing squats and dl's i would never tighten my abs, always my lower back.. im guessing that would cause it to tighten up when i go real heavy, or hi reps.

i pulled 335 2x today and my back wasnt tight at all. useually after 335 im feeling it bigtime in my lower back. im going to try keeping my abs tight on the next squat day and see how much it helps.

[crazyhorse666]

I would be willing to bet that you are boncing on the bottem of the rep. try slowing down at the bottem till you stop then exsplode back up. I had the same problem and tried everything then I had a good friend watch me and I would start to bounce the weight in the last few reps of each set.

[weeman001]

i dont bounce the weights at the bottom at all.. if anything i pause to re-grip for my next pull (dl). i can pull 455 now with some help from suplements haha

[skank]

How are your squats doing these days. Are you able to do those high rep squats without the back pain you had 2 months ago. I see your deads are really taking off.

[perfectbeast2001]

do you feel any pain running down either or both legs while experiencing the back pain? Does lying flat or hanging off a bar ease pain? What AS are you using?

[weeman001]

do you feel any pain running down either or both legs while experiencing the back pain? Does lying flat or hanging off a bar ease pain? What AS are you using?

no pain in my legs. hanging off a bar helps a little. before i started the post i was all natural, i did 4 weeks of oxodrol-12 (superdrol) and gained about 11lbs, and lost bodyfat as well. my lifts went through the roof! i got real bad lower back cramps at the end of my cycle but they are gone now.. thank god.

anyway i switched to low rep during the oxodrol cycle to try to get as strong and big as possible while on it.

squat was 335x1 last week i did 315x3 easly so i think it went up a few lbs, not alot though.

bench press went from 265 (light spot) to 295 (light spot)
and DL went from 365 to 455(straps) i can pull at least 425x1 with no straps now

im going to start the hi-rep workout in a few weeks probably. im still getting stronger even during my pct!

[perfectbeast2001]

sounds like you just experienced bad back pumps from the orals...

[nietzsche0904]

either bad form or too much weight... lighten the weight and build up to a higher weight and allow your body to adapt to the new stress

[weeman001]

i also get the pain sometimes when squatting, or if when i deadlift i arch to much. what helps me is if i keep my stomach tight during the reps. it keeps me from arching to much.

[Panzerfaust]

If you ask me, the problem is you are trying to life to much weight and sounds like back pumps to me.

[Panzerfaust]

If you ask me, the problem is you are trying to life to much weight and sounds like back pumps to me.

[weeman001]

the thing is its not the heavy weight at all. i did a full back workout. and then i did 405x3 (dl) and my back is fine. now if i tryed to do 225x15 my lower back would start to get tight. same thing with squats, maxxing out or 3-4rep max is fine. its anything over 12ish where my back starts to get pumped. im going to work on keeping my form true on the higher reps, i think thats the only thing it could be.. well i hope haha.

[perfectbeast2001]

when the back gets pumped the muscles can cause pressure on the sciatic nerve. This can feel very unclomfortable but can be relieved by laying flat or hanging from a bar and obviously discontinuing any more lower back excercise for that session.
I find many orals can be counterproductive for this very reason. Who needs AS that cuts there workouts in half due to pain!

[mario_ps2]

**********Reverse HyperExtensions********

I have read and tried it myself doing one particular exercise that will help you significantly with your lower back pain.

I have a herniated disk on L5/S1 since I was 22 and I'm 33 but this had not stopped me from doing squats because I try to workout my abs and lowerback regularly.

You can build tremendous strength on your lower back if you this 2 or 3 times a week.

just my 2 cents.