(newbie) Question about possible modifications

TallGlassOfQuirky

I've been doing just Bench and OHP from the program for a couple of months now because I have herniated discs in my lower back and have to be really careful; however, I now have insurance to go get snap-crackled-and-popped at the chiropractor and I am hoping that helps and wanted to give the whole thing a shot.

Anyway, tonight was my first time following the whole thing and... I discovered can't do Rows, even with a very light weight. My boyfriend, who has completed the program before and lifts lots of heavy things (he's currently doing 5/3/1) so he's got quite a bit of experience, is having me do Inverted Rows instead of normal weighted Pendlay Rows and I think that's a good idea - in fact, my back actually felt a little bit better after doing those.

I am not good at squats, though (I did them, but they aren't pretty), and I am nervous about doing deadlifts. In addition to my lower back issue, I also have loooong legs (all femur, pretty much) and small feet, which makes balance a particular challenge.

I am going to do my best to follow the program as closely as I can but know that I may need to make modifications. Obviously Inverted Rows are one of those modifications. If I do have problems with my back from deadlifts (or, as I move to heavier weights, squats), are there any other things I can do?

If not, has anyone else had experience with these challenges and have you gotten past them? Any ideas on how I might do the same?

I'm in pretty good shape and am fairy strong, but I want to pick up lots of heavy things - not just for arms/shoulders/chest exercises!

tameko2

Eeeeee its cory.

>_>

<_<

Um I mean, hi!

Inverted rows are the recommended substitute for Pendlays anyhow so that's ok. Anyhow my husband is built like you are describing - LONG femurs and he's 6'2" and has relatively tiny feet (he's a size 10 in men's). I'd say he found squats to be a really uncomfortable experience for about, a month? He just felt really off balance and he had flexibility issues. I don't think he did anything special to get past it though - he did have to do some stretching for his flexibility, and he spent a few weeks trying to do unweighted squats randomly around the house to stay limber.

(pause here to insert that obviously I am not a doctor or PT or chiropractor and I know little to nothing about herniated discs)

But he's always done really well with deadlifts, once he figured out the motion (it took him a while to learn not to shoot his hips up) and they're probably his strongest movement because long limbed people actually have an advantage on them. Buuuut - and I'm sure your boyfriend will tell you this - you should probably start with rack pulls and/or - I would maybe talk to your boyfriend and chiropractor about doing good mornings instead, for a while. I have a friend with a REALLY weak lower back, and although he was deadlifting he really struggled with them because of his lower back specifically is weak and injury prone. I showed him good mornings and he felt like they really significantly helped him work his low back - obviously keep the loads light, as they are actually pretty strenuous and also the load on your low back directly is significant. (these: http://www.exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html <-- I find the straight legged ones impossibly overloading on my hamstrings and prefer to hit my glutes more).

For the record, I loathe doing them. They are uncomfortable, and remind me that I have tight hamstrings, and they leave me sore the next day because your lower back and hips don't tend to get worked quite so directly with most exercises (and I don't do them often because I hate them which is stupid of me so everyone reading this should do as I say and not as I do). If you decide they make sense or want to at least try them, load them up LIGHTLY. Get like a 10 lb curl bar and try that first. My friend has found them super great for his lower back weakness. The same friend also found it really helpful to do stiff legged deadlifts or romanian deadlifts because he could see how the deadlift should be mostly hitting your hams and glutes rather than your lower back.

Technically, no one HAS to squat or deadlift to build lower body strength. Its just that those are two of the most efficient lifts you can do because they work SO many muscles at once. Plus, you feel pretty powerful doing them.

You might want to skim this http://stronglifts.com/deadlifts-lower-back-pain-injury-technique/ for some things to NOT do while deadlifting. I think your best bet is lots of practice using an empty bar and rack pulls, take video that you can both watch and evaluate to make sure you're doing them right, and don't risk adding weight until you're confident.

Normally, people will tell you that being so concerned you never add weight is a bad thing, so I'm not advocating you do that for MONTHS or anything, but I think it would give you some confidence with it.

Hopefully some of this helps. My husband makes fun of my "epic porsts".

TallGlassOfQuirky

Tell your husband I am a big fan of your "epic porsts" - especially since this one was directed at me.

Thank you so much! That's a lot of good information. I will see how deadlifts go but I am familiar with Good Mornings so it's good to know that's an option. As for squatting - I did, in fact, walk around doing unweighted squats just like your husband. One day, Tim (my bf) made me do 300 of them throughout the day! I still feel off balance, but I guess I will keep trying.

I have had herniated discs for over 9 years now and they rarely bother me... unless I do something that puts a lot of pressure on my lower back. I have never been to a chiropractor, though, so it's worth trying (plus, there's something very satisfying about hearing your body go "CRACK!").

Thank you again!

_SusieQ_

Hi Cory!

I'm so new and green at these things, so take my advice with a grain of salt.
What about using the Smith machine for squats? It would help with balance issue I would think.

And please, anyone feel free to contradict me if I'm way off base here.

tameko2

Smith machines are actually worse for your back - or so I have read. But I've never actually experienced one so I couldn't comment on how it feels to me, just that most people feel they are actually MORE likely to cause back and knee strain.

TallGlassOfQuirky

I don't have access to a Smith machine anyway, but thanks for the suggestion, Susie.

I use the squat rack in my boyfriend's dining room (which is what he has in lieu of a dining room table) .