Lower back fatigue

[BendtheBar]

Originally Posted by MonsterMike

the backing off and speed pulls sound pretty key here....Ive seen myself make gains just off speed pulls and accesory work bc of the same thing, my body just feels shot.....recovery is just as important as training.

Now I just need to decide how heavy to do speed work with. I might do 9 to 12 singles the first workout, something like:

405 x 3-4 singles (60%)
435 x 3-4 singles (64.5%)
465 x 3-4 singles (69%)

...just to test the waters.

[MC]

How tight are your hamstrings? If they and your calves are very tight, they will pull on your lower back and cause issues as well. You may not be able to stretch them by yourself.

Lay on the bed. Lift your leg. Have your wife place your hamstring on her shoulder. She'll likely need to straddle your other leg. Straighten your leg. Point your toes down toward you (you should feel a deep stretch in your calf at this point). Rotate your foot. slowly. All while she slowly pushes your leg against your leg to the point where it feels tight in the hamstring. Then stop and keep pressure there for a 20 count.

Do this 3-4 times a week, trying to get a deeper stretch each time.

Does that make sense?

[LtL]

You're not gonna like this but what the hell:

Buy a belt.

There I said it. It's out there. Let's deal with it

Seriously though it may well help.

LtL

[BendtheBar]

Originally Posted by *MC*

How tight are your hamstrings? If they and your calves are very tight, they will pull on your lower back and cause issues as well. You may not be able to stretch them by yourself.

Lay on the bed. Lift your leg. Have your wife place your hamstring on her shoulder. She'll likely need to straddle your other leg. Straighten your leg. Point your toes down toward you (you should feel a deep stretch in your calf at this point). Rotate your foot. slowly. All while she slowly pushes your leg against your leg to the point where it feels tight in the hamstring. Then stop and keep pressure there for a 20 count.

Do this 3-4 times a week, trying to get a deeper stretch each time.

Does that make sense?

I have very tight hamstrings. Thanks for the suggestion hombre. Can I do this while nude?

[BendtheBar]

Originally Posted by LtL

You're not gonna like this but what the hell:

Buy a belt.

There I said it. It's out there. Let's deal with it

Seriously though it may well help.

LtL

Point taken.

[SeventySeven]

Foam Roll!

[BendtheBar]

Originally Posted by SeventySeven

Foam Roll!

I can barely bed roll. Perhaps I should start with some minor stretching.

[MC]

Originally Posted by BendtheBar

I have very tight hamstrings. Thanks for the suggestion hombre.

Then they are playing a significant part in your lower back issues. I am warning you, this stretch is not at all comfortable the first few times.

Originally Posted by BendtheBar

Can I do this while nude?

That's between you and Mrs. BTB. Everyone's mileage may vary.

[MonsterMike]

Originally Posted by BendtheBar

Now I just need to decide how heavy to do speed work with. I might do 9 to 12 singles the first workout, something like:

405 x 3-4 singles (60%)
435 x 3-4 singles (64.5%)
465 x 3-4 singles (69%)

...just to test the waters.

This looks really good....I would def do the same rep scheme and percentages...like you said...just got to test it out....dont be afraid to lower the weight a little...remember...move them FAST!