F****d up my back deadlifting

RICE (well, maybe not the CE part)

Rest and Ice. You are in the initial stages of the injury, you use ice. If it were me, I'd get it checked out by my doctor anyway. He certainly understands athletes as he was one himself. Find a good doc and they won't say dumb things. Good luck.

Second, lots of folks are serious under/mis-informed or simply stupid. Hard to tell which at times.

Originally Posted by why

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Bawlin, you're an idiot. Please shut up. Injuries occur.

Of course they do, especially when your form is perfect. When your form is sub-par, they're less than likely.

^ if he's gone 3 years without a ding I'm willing to give him the benefit of the doubt that his form is pretty good. As an aside, are you really arguing that all injuries are caused by improper form or that it is impossible to get injured while using proper form? If so, please, GTFO.

You'll have to stop squatting too for a while since you're using a lot of your lower back in that exercise.

Strange that you would get such an injury using proper form though. Not that I'm doubting you but proper form will usually lead to overuse injuries and not accute injuries. I'd go see a doctor quick and hope that it's just some muscle strain and not something like a herniated disk.

Originally Posted by turbozed

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You'll have to stop squatting too for a while since you're using a lot of your lower back in that exercise. Strange that you would get such an injury using proper form though. Not that I'm doubting you but proper form will usually lead to overuse injuries and not accute injuries. I'd go see a doctor quick and hope that it's just some muscle strain and not something like a herniated disk.
I don't think it is a herniated disk - the pain is not bad enough and I don't have any of the other symptoms. I was doing a lot of weight for me though - barely managed 2x6 with rest-pausing. On the last few, I was slow on the way up (but still kept the back straight). Point is - lots of stress throughout the body. I am hoping it's just some kind of particularly bad soreness, as nothing felt "off" throughout the entire workout. I guess the lesson here is to take it easy with the rest-pausing. If I can't finish a set without pausing in the future, maybe I will lower the weight and stick with a more conservative scheme. One more note I should add - I was using a mixed grip, although I have been doing this for a long while now with no issues. Helps me with the heavier loads, which I can't really do with a regular overhand grip for reps. Maybe this caused some kind of imbalance, but I have never heard of a mixed grip being dangerous for DLing before.

Mixed grip places torque on the spine.

Anyway, injuries occur even with good form. Form dictates the probability of injuries moreso than the possibility.

I wouldn't call 2x6 'heavy weight' either.

Originally Posted by why

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I wouldn't call 2x6 'heavy weight' either.

True, it wasn't my 1RM. But it was really more like 2x3 with rest-pausing to get the final three up in each set. I have lifted more than this weight in the past, so it wasn't the absolute weight. I think it was just fatigue at some point - and too much stress in the wrong places apparently (even though I will maintain until the end that my lower back was taught and straight).

It's hard for us to really give you any critique unless you actually post a video of how you do the deadlifts.

I've seen some really dangerous looking deadlift form at my gym (e.g. back rounded with bent knees, some guy even did double supine grip!) and they were doing it 'strict' but their own way. You seem to know (or at least are able to describe) what the form should look like but maybe it'd be worthwhile to read up more on it in the meantime before you see a doctor.

http://startingstrength.wikia.com/wiki/FAQ#The_Deadlift

Originally Posted by MetroStyles

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True, it wasn't my 1RM. But it was really more like 2x3 with rest-pausing to get the final three up in each set. I have lifted more than this weight in the past, so it wasn't the absolute weight. I think it was just fatigue at some point - and too much stress in the wrong places apparently (even though I will maintain until the end that my lower back was taught and straight).

The rest-pausing shouldn't be too big of a deal. Many (maybe most) powerlifters advocate de-weighting between reps (it is, after all, a 'dead' lift). I also pause between reps (more than 5 seconds).

Originally Posted by turbozed

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It's hard for us to really give you any critique unless you actually post a video of how you do the deadlifts.

I've seen some really dangerous looking deadlift form at my gym (e.g. back rounded with bent knees, some guy even did double supine grip!) and they were doing it 'strict' but their own way. You seem to know (or at least are able to describe) what the form should look like but maybe it'd be worthwhile to read up more on it in the meantime before you see a doctor.

http://startingstrength.wikia.com/wiki/FAQ#The_Deadlift

Thanks. That's a good description of proper form. Also thanks for the benefit of the doubt - I wouldn't actually believe me either. More than half the people I see doing DLs in the gym make me cringe. Debilitating lower back injuries waiting to happen.

I can't guarantee my form was perfect (I did not record it on camera). All I can say is that I felt it was perfect, and something may have certainly gone wrong in the last few reps. But I do know how to do a DL, make sure to avoid bad form wherever possible, and have not had injuries before.

Originally Posted by MetroStyles

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Thanks Red. I'm wondering - should I do ice or heat? There seem to be mixed opinions being posted.

I would use heat for a few days. If it does not get better, try cold. I am not trying to **** talk, but do you think that maybe you were doing too much weight? Compound exercises like squats, cleans and deadlifts can really take a toll on the body if done with too much weight. I have plenty of older friends who are poster children.

Originally Posted by bawlin

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No it wasn't. The deadlift is a leg exercise. If you tweaked your back, you're obviously trying to pull too much weight and compensated for it by rounding your back. Stop trying to be a hero, drop the weight, and work on your form. Also, try using a sumo stance to ensure that you're using your legs and not your back.

No, this is BS!

I injured my self on a fairly light dead lift at the end of last year. It was only 120kg, I can do more than that. It was due to over working my muscles by doing too many reps, thus having my back engage further resulting in injury as it should not handle that much weight.

Don't jump the gun, buddy.

Originally Posted by MetroStyles

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Thanks. That's a good description of proper form. Also thanks for the benefit of the doubt - I wouldn't actually believe me either. More than half the people I see doing DLs in the gym make me cringe. Debilitating lower back injuries waiting to happen.

I can't guarantee my form was perfect (I did not record it on camera). All I can say is that I felt it was perfect, and something may have certainly gone wrong in the last few reps. But I do know how to do a DL, make sure to avoid bad form wherever possible, and have not had injuries before.

Sounds like you were pushing it hard to knock out the last few reps. The DL is not the best exercise to do this on. You probably will be ok. I'd give it a week to see if the pain subsides. Use some cold treatment on the affected area to reduce inflammation. If it's feeling really tight, rather than sore from inflammation, get soem heat on it and stretch it out.

Thanks aleeboy. I think it was tightness. I just did 40 minutes of light cardio and I feel a whole lot better. I know it will hurt a lot in the morning, but this is encouraging. If cardio helps, it sounds like it isn't anything I'll need to see a doctor about. I'll give it another two or three days and see if it goes away.

I think you are right on the money about doing too many reps. Gotta temper myself in the future.

Injuries suck.

Originally Posted by MetroStyles

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Thanks Red. I'm wondering - should I do ice or heat? There seem to be mixed opinions being posted.

The usual protocol is ice for the first 48 hours to bring down any inflammation, then heat to promote circulation.

Hope that helps.