Back pain and legs not recovering!

**dooie** · 12-06-2011, 03:35 AM

Hey guys, just wanted to ask about 2 things.. Firstly: my lower back kills me after I do deads, very painful for about 2-3 days afterwards, can't stand long trips in the car!!

Secondly: on leg day my legs are taking up to 5-7 days to recover from my sessions.. This is ridiculous, I have just bought some zinc magnesium tablets to try recover faster and sleep better.

Actually while I'm at it, the last 5 sessions or so on legs, after heavy leg presses, I get very light headed and need to lay down afterwards, this just wrecks my workout, is this a sign of anything

Any help on any of these subjects would be a major help guys, thanks for ur time!

**Times Roman** · 12-06-2011, 05:27 AM

what are you doing to warm up before doing deads?

i'm flat out not sure why recovery is so long on leg day. I lift around 5pm, and after legs, I'm basically done for the night. but next day i'm fine.

maybe you should post your routines so we can see. It may be possible you are over training, but it seems to me that after awhile, you would be adapting if the same routine.

**M302_Imola** · 12-06-2011, 06:26 AM

My guess is overtraining! Hope you're supplementing with BCAA's as they will aid in recovery.

**dooie** · 12-06-2011, 04:01 PM

Originally Posted by Times Roman

what are you doing to warm up before doing deads?

i'm flat out not sure why recovery is so long on leg day. I lift around 5pm, and after legs, I'm basically done for the night. but next day i'm fine.

maybe you should post your routines so we can see. It may be possible you are over training, but it seems to me that after awhile, you would be adapting if the same routine.

My warm up is deads, and that's is my last exercise for back.

Leg routine:
Leg press - 4 or 5 sets, 12-15 rps
Usually go into squats, but light-headedness doesn't allow - 4 sets, 10rps
Hammy curls - 4 sets 15-20rps
Leg extensions - 4 sets, 12-20rps
Seated and standing calf raises 3-4sets of each, high reps
If I can't do squats earlier I normally finish with weighted lunges!

I do this routine once a week!
Overtraining??

**dooie** · 12-06-2011, 04:02 PM

Originally Posted by M302_Imola

My guess is overtraining! Hope you're supplementing with BCAA's as they will aid in recovery.

I usually only have my BCAA's during my workout!

**dooie** · 12-06-2011, 04:03 PM

Double post

**M302_Imola** · 12-07-2011, 06:26 AM

Originally Posted by dooie

I usually only have my BCAA's during my workout!

From the rountine you posted above I retract my statement about you overtraining. Your split looks good and not to taxing on the body. I'm not quite sure why recovery is taking so long. I am suspect for the rest of your diet. If you can try taking BCAA's first thing in the morn and during or pwo. Also, what brand of BCAA's are you taking?

**dooie** · 12-07-2011, 06:26 PM

Originally Posted by M302_Imola

From the rountine you posted above I retract my statement about you overtraining. Your split looks good and not to taxing on the body. I'm not quite sure why recovery is taking so long. I am suspect for the rest of your diet. If you can try taking BCAA's first thing in the morn and during or pwo. Also, what brand of BCAA's are you taking?

Modern BCAA by USPlabs (taste like sh!t too) I didn't think I was overtraining!

My diet isn't amazing but I don't consider it shocking! Here's a ill run through meals are every 2 -3hrs
Whey protein shake on waking
Scrambled eggs (2cups of egg whites) on 2 pcs wholemeal toast
6-8ounces chicken breast with rice n veggies
PWO shake with oats
Same as meal 2 (chicken)
tuna with salad, potatoes

Depending on what time I wake I will have 5 meals, but this is a typical day, this is what I ate yesterday??

**M302_Imola** · 12-08-2011, 06:34 AM

Originally Posted by dooie

Modern BCAA by USPlabs (taste like sh!t too) I didn't think I was overtraining!

My diet isn't amazing but I don't consider it shocking! Here's a ill run through meals are every 2 -3hrs
Whey protein shake on waking
Scrambled eggs (2cups of egg whites) on 2 pcs wholemeal toast
6-8ounces chicken breast with rice n veggies
PWO shake with oats
Same as meal 2 (chicken)
tuna with salad, potatoes

Depending on what time I wake I will have 5 meals, but this is a typical day, this is what I ate yesterday??

You are good to go with Modern BCAA's by USP Labs...they have the 8:1:1 ratio in which Leucine is heavily favored (this is what you want). From the diet you listed above it doesn't look like you are undereating (although I don't know your stats). When's the last time you deloaded (taken a week off)?

**Fred40** · 12-08-2011, 12:02 PM

Can we see a video of your deads?

My guess is your having some form breakdown.

As for your recovery.....not sure. Maybe get a thorough check-up.

**dooie** · 12-08-2011, 05:32 PM

Originally Posted by M302_Imola

You are good to go with Modern BCAA's by USP Labs...they have the 8:1:1 ratio in which Leucine is heavily favored (this is what you want). From the diet you listed above it doesn't look like you are undereating (although I don't know your stats). When's the last time you deloaded (taken a week off)?

Stats: 24, 86kilos, 5'11

I deloaded probably a month ago, didn't do a thing because of exams, didn't eat that well for those 6 days either though! Late nights n early mornings

**dooie** · 12-08-2011, 05:36 PM

Originally Posted by Fred40

Can we see a video of your deads?

My guess is your having some form breakdown.

As for your recovery.....not sure. Maybe get a thorough check-up.

Ooo ur pushing it there, next time I do deads I'll see what I can do!!

Ps did legs on Tuesday, played soccer last nyt, legs were feeling good, but I woke up tight this morning, if I didn't play soccer, recovery would of been normal!!

It may b the zinc/mag tablets, perhaps I was lacking in one of these!! Sleeping much better too (after leg days)

**M302_Imola** · 12-09-2011, 06:44 AM

Originally Posted by dooie

Ooo ur pushing it there, next time I do deads I'll see what I can do!!

Ps did legs on Tuesday, played soccer last nyt, legs were feeling good, but I woke up tight this morning, if I didn't play soccer, recovery would of been normal!!

It may b the zinc/mag tablets, perhaps I was lacking in one of these!! Sleeping much better too (after leg days)

I feel you bro...I use to play indoor soccer games on the same day I trained legs and this led to a rough recovery.

**LatissimusaurousRex** · 12-09-2011, 07:37 AM

I'd guess it's your form for your deads. Only a video could verify this. Always think ass down, chest forward. Your ass should be as far down to create a 90 degree angle, maybe a little less, but not by much. Make sure your chest is forward and not down facing the bar. Focus on using your legs to lift it, don't worry your back will be too, but your trying to limit the amount of bending over at the waist. Overloading this position (spinal flexion) can lead to herniating discs and other bad back problems. Always lift with your legs! It also may just be overtraining. As far as the dizziness it could be something as simple as not enough water or your breathing. A lot of people do it naturally, and there's nothing wrong with it a lot of people feel they lift more weight, but holding your breath could cause these dizzy spells. Try exhaling as your pushing and inhaling as your coming back down.