Fairly New To Deads ... sore tendons? joints?

protoculture

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How did I not do this excercise when I was young?

Having a history of bad backs..... Anyway, started doing these about 3 months ago and I love them. My lower back is better now at 38 than when I was 18 !

So I did 315 last week, which isn't all that amazing.... and I thought I felt something 'inside' my shoulders.... nothing painful.... just felt like 'deep muscle' to me. Anyway, I did deads again today around the same weight, same feeling but this time it was a little uncomfortable.

First Question : what is this? joint? tendons? ligament?

Second : How should I forumate my deadlift schedule seeing as I'm getting this strange feeling? maybe go 'heavy' once every 2 weeks? and go light/medium every other week?
 
Gutterpump

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I'd first get someone to check out your form in person. If not possible, then study study study and make sure your form is good when going heavy. You don't want your shoulders too far forward or back during the lift, you want the bar to come straight up. You want your feet fairly close together, maybe shoulder width, not wide. Place your hands as close to your legs as you can when you setup and grab the bar, it should feel like your knees are tucked between your arms... then push your butt back to bring your shoulders over the bar (this could be tough to do while keeping back straight and not rounded, as most people have mobility issues).. the bar should be close to your shins still. You do not want your hands OR arms out away from your legs. The name of the game is getting compact... lift the bar straight up (if you can imagine drawing a line, the movement should be as close to vertical as possible). I hope this helps.
 

protoculture

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Well, not really as my question more pertained to the feeling I was getting from doing deadlifts. And I was looking for feedback on deadlift workout frequency more than anything.

Though I do appreciate your suggestions... I do try and get people to watch my form in the gym, so far there have been a few corrections.
 
Gutterpump

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frequency shouldn't be an issue until you're doing really heavy singles

... sore shoulders sounds like your form

Also, when do you do deads during the week, and when do you bench?
 

protoculture

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Well perhaps this IS really heavy for me?

I've never had that wirey strength.... always looked stronger than I was. I know that for years my posture was bad and that my shoulders slump forward....( probably relates to the bad back issue ) so it takes conscious effort to push my shoulders back and remain in good form. Maybe you are right.....regarding shoulders/traps are they meant to be pushed back/tense at the beginning of the movement?

It was a similar feeling when I got up to doing dips with +80 lbs..... it felt like my joints were hurting and they couldn't take the stress. I recognize the feeling..... now what exactly I mean by 'joints' I'm not exactly sure, other than it felt deep/internal. Not on the muscle layers
 
Gutterpump

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Well perhaps this IS really heavy for me?

I've never had that wirey strength.... always looked stronger than I was. I know that for years my posture was bad and that my shoulders slump forward....( probably relates to the bad back issue ) so it takes conscious effort to push my shoulders back and remain in good form. Maybe you are right.....regarding shoulders/traps are they meant to be pushed back/tense at the beginning of the movement?

It was a similar feeling when I got up to doing dips with +80 lbs..... it felt like my joints were hurting and they couldn't take the stress. I recognize the feeling..... now what exactly I mean by 'joints' I'm not exactly sure, other than it felt deep/internal. Not on the muscle layers

Yes I think you are on point now with this. It sounds like a mobility thing / form added to heavy weight which is causing the issue.

Work on mobility and getting those shoulders back / chest forward, and possibly work at a lower weight for now, with volume. If your shoulders are still sore the next week, then you may have to do what you were thinking and go heavy one week and volume the next until you build up your form and strength in this movement. 315 is really good if you are fairly new to it.

If your shoulders are forward and then sliding back as you stand and lift, this is causing massive stress in them.
 
ZiR RED

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Scaptions and wall squats will be a good warm up to activate the lower traps.

As far as deadlift frequency and intensity, I've always suggested not going over 5-6 reps on dead lifts.

What I do with many of my clients are staggered increases in weight over several weeks. For example, we've established you can pull 315 (lets just assume for 5 reps at a maximum), you might then work like this:

Week 1, 3 x 5 @ 275
Week 2, 3 x 5 @ 295
Week 3, 3 x 5 @ 315
Week 4, 3 x 5 @ 325
Week 5, off from dead lifts
Week 6, 3 x 3 @ 305
Week 7, 3 x 3 @ 320
Week 8, 3 x 3 @ 335
Week 9, 3 x 3 @ 345-350
Week 10, off
Week 11, 3 x 5 @ 305
Week 12, 3 x 5 @ 315
Week 13, 3 x 5 @ 325
Week 14, 3 x 5 @ 335
Week 15, off

For for, check out this instructional video - regular dead lift technique starts around 1:40

http://www.youtube.com/watch?v=OkMh25yM49k

Br
 
GeekPoop

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id do what zir suggested but 3x5 n 5x5 wont work forever. you'll eventuall have to do triples and singles.

use a % of your estimated 1rm and use pirlepin's table
 
HondaV65

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How did I not do this excercise when I was young?

Having a history of bad backs..... Anyway, started doing these about 3 months ago and I love them.
Well - you are 38 now - not a spring chicken. And you just started doing deads like three months ago.

There is a temptation here - whenever you start a new exercise - to push yourself too fast in advancing the weight. This tendency is particularly strong on deads and squats I believe. Once you heft a significant amount of weight and see that bar start to bend - it's like dropping acid or something - you need more and more of it - and quickly.

And because you're getting older - if you don't control things and move up too fast - you will start to injure tendons and ligaments.

Personally, I would reduce the weight and follow the advice given above to stick to more than 6 reps per set. You can still work your way up - just do it slower. I look at it this way - there is no rush - since I have the rest of my life to work on it. :D
 

protoculture

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Thanks guys.... I've taken a couple of days off because my next workout will be chest and with already aching ( whatever ) in my shoulders I didn't want to make it worse. I don't think its anything major, it was just to be on the safe side.

When I mentioned 315, that was my 1rm.

So I figure I could handle 225 (3x5) or something like that to start. Maybe even lower with proper form/shoulders back
 
Gutterpump

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So I figure I could handle 225 (3x5) or something like that to start. Maybe even lower with proper form/shoulders back
Once you master your form, it will get easier to lift more. 225 sounds like a good place to start though if your 1RM is 315.
If performing a 1RM, make sure you warm up to it, and you may need extra time off from the lift after, all depending how you feel. I'll assume you won't be performing them often though, so nothing to worry about much.
 

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