Squats+lowerback DOMS

[Chemo]

Tips to avoid this PL's?

How many of you experience this on high bar squats?

Gets a bit rough come time to Dead lift/ rackpull when my back is still wrecked from leg day. Form is ok, going to parallel, legs just outside of shoulders.

Time to visit ESBB for a lesson (hiding) I think lol.

Split is

Chest/Bis

Legs. Squats, leg press, straight leg deads

rest

Shoulders,traps, abs

Back, tris.

Keen to get some tips

[BeastBuilder]

Kinda unavoidable on High Bar unless you are rediculously flexible or can keep really tight and having said that even then your Lower Back will still round under a bit at the bottom and trying to keep upright to engage the Quads instead of the Posterior Chain is hard work for the Lower Back.

In my Quads workouts atm I do, 5/3/1 P/L style Squat, then 3-5 down sets of 10 on High Bar Squats with heels elevated then just machines (Hacks, Leg Press etc), this saves my Lower Back a bit instead of doing heaps of sets on Squats where it has to do a lot of work.

Speaking of elevated heels do you do this ? Helps a shitload with staying upright and engaging the Quads during High Bars.

Defs come down to Eastside sometime though bro, we can spot out things you might not be able to pick out just looking in the mirror.

[Chemo]

Kinda unavoidable on High Bar unless you are ridiculously flexible or can keep really tight and having said that even then your Lower Back will still round under a bit at the bottom and trying to keep upright to engage the Quads instead of the Posterior Chain is hard work for the Lower Back.

Good to know rounding is natural, another worry of mine, any point in trying to fight this on the way down?

Quads engage well, generally pushing through the heels, until I fatigue a bit.

Going lower to parallel I loose it a bit and the arse comes into it, and back.

So were looking at something that is part of high bar ay?

Speaking of elevated heels do you do this ? Helps a shitload with staying upright and engaging the Quads during High Bars.

.

Yeah, I play around with elevating heels, only by wearing my running shoes, does make a difference with depth and if I'm to do front squats. Its not an all the time thing though. Will be sure to use them now though.

Beast, are you splitting your hamstrings and quads into separate days?

What do you do for your hammies?

Cheers bro appreciate the response

[BeastBuilder]

Ever see a baby that has just learned to walk pick something up off the ground ? That is a perfect squat, their hips are freely mobile and have no tightness at all. Due to our lifestyles (school, work, relaxing time etc) our hips tighten up and we lose our ability to do this full squat with back not rounding at all. Just making do with what you have is all you can do, stretching the Hammies and Hip Flexors a bit may help but it's kinda unavoidable.

Try to keep the back as tight as possible obviously but don't let a little rounding get to you. High Bar it is a lot harder to keep upright than a Low Bar as having the weight higher creates a longer lever and forces you over, if you ever did physics in high school you'll know what i mean.

I find Elevating my heels using a mat is a must for me to do High Bars properly, ATG, Upright etc, you can even do it quite well using some little plates, 1.25kg or 2.5kg under each heel. Defs make it a regular thing, your back will thank you for it.

I sure am, I do the 5/3/1 template for my main lifts (Bench, Squat and Dead) so my day where I do Deads I do Hammies and Lower Back (Posterior Chain) and the day I do Squats I do Quads. This has helped a lot with my leg growth as can fit in more volume on each one and am fresher and not just hitting Hammies as an after thought on Quads day like most people (if at all).

Big fan of doing my main movement, eg Deadlift atm but has been Good Mornings, Box Squats, Deficit Deads, Trap Bar Deads etc in the past, and then doing one other big compound movement such as Good Mornings, Romanian Deadlifts etc, and then doing something half way between that and a isolation movement such as Reverse Hypers, Reverse Hacks, GHRs etc, basically a compound machine movement and then the more isolation stuff like Back Extensions, Leg Curls etc.

Reps etc with Hammys, generally keep it around 6-8, 4-5 sets, find this makes them grow the best, went against that completely last night, check out my journal, did lots of high reps after the main exercises, insane pump but wouldn't do this every week.

The philosophy over all my sessions is basically start with the main movement and then get slowly more isolated as the work out goes on.

[Chemo]

good advices bro, repped.

I agree with your philosophy, tried to set up my split with that in mind.

So benching main movement, moving on to curls etc, deads and rows, movign onto tris, means I get the arms twice a week too (they skinny useless arms) , but that said I don't hit legs twice...

fail split? lol.

Cheers again bro

[BeastBuilder]

good advices bro, repped.

I agree with your philosophy, tried to set up my split with that in mind.

So benching main movement, moving on to curls etc, deads and rows, movign onto tris, means I get the arms twice a week too (they skinny useless arms) , but that said I don't hit legs twice...

fail split? lol.

Cheers again bro

Haha yea that's a downfall of many people's splits, I'm sure that one day you still go hard !!

I train 7 days a week atm, 2 of those days are twice a day so it's easy to fit everything in haha. Current split looking like this:

Monday Am - Triceps

Tuesday Am - Lats

Tuesday Pm - Biceps

Wednesday Pm - Posterior Chain

Thursday Am - Front Delts

Thursday Pm - Side and Rear Delts

Friday Pm - Triceps/Biceps

Saturday Pm - Quads

Sunday Pm - Chest/Triceps

This involves a lot of extra workouts around the core movements so it's easy to make time for 2 separate work outs but would still recommend even if you only do 4 days a week that 2 of those be a leg split with separate Quads and Hammies days, with 5 it's even easier to fit in two leg days.

[PeterDolan]

:wave:

My split is basically the same (tri's after delts) an I too have a tired back the whole fucking time. I find that as long as I warm up well I'm good to go and completely forget about the back tiredness

However, if you just want it to pls go then perhaps look into more pre exhaustion. Do extensions, curls, presses, hacks then squats if mass and not strength is you main focus

[cantygirl]

Hope you guys are using your glutes as you rise up out of the squat, if not, thats the quickest way to bring on the lower back pain. The other comment about babys squatting is very true however, they are lower to the ground anyway and super flexible so don't quite see how it compares to fully grown adults squatting.