Hernias and Deadlifts/Squats
FrnkLft
Posts: 1,821 Member
So I recently had to recalculate my 5/3/1 Est. 1RM for Deadlifts because I was repping 85% for 15-20 reps on my final set. I mean this is great, but it's really exhausting doing so many reps with high weight (didn't even come close to failure either, just flat out got tired).
Anyways, whether you know about 5/3/1 or not this meant an increase of 50 lbs over my previous PR. So while I know I'll keep good form and be careful this Friday when I try the weight for the first time, I'm seriously worried about hernias now.
I've read that belts protect the abdomen but the pressure could send your organs into your *kitten*. God I really want to avoid this... lol
Anyone with experiance able to chime in on this?
Anyways, whether you know about 5/3/1 or not this meant an increase of 50 lbs over my previous PR. So while I know I'll keep good form and be careful this Friday when I try the weight for the first time, I'm seriously worried about hernias now.
I've read that belts protect the abdomen but the pressure could send your organs into your *kitten*. God I really want to avoid this... lol
Anyone with experiance able to chime in on this?
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Not with that specifically, but I did get an umbilical hernia from squating/leg press. I'll be wearing a belt going forward.0
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I am prone to hernia and have been told to specifically avoid deadlifts altogether.0
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I've never really thought about this, until now, so thanks for that.0
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<--- Two hernia surgeries in the past. I squat and deadlift, squat with a belt, deadlift w/o.
Following this thread, honestly I have no idea as to whether or not squats/deads are potentially more risky as it would seem all heavy lifts increase internal pressure.0 -
Bumping for reference.0
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I was repping 85% for 15-20 reps on my final set
Just a minor point, but if you're repping 15-20 reps at 85% of 1RM, you're using way too low of an estimated 1RM.0 -
I do 5/3/1 and wear a belt on my top set but have not had any experience with my organs pushing down on my *kitten*.0
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I do 5/3/1 and wear a belt on my top set but have not had any experience with my organs pushing down on my *kitten*.
:laugh: :laugh: :laugh:0 -
So I recently had to recalculate my 5/3/1 Est. 1RM for Deadlifts because I was repping 85% for 15-20 reps on my final set. I mean this is great, but it's really exhausting doing so many reps with high weight (didn't even come close to failure either, just flat out got tired).
Anyways, whether you know about 5/3/1 or not this meant an increase of 50 lbs over my previous PR. So while I know I'll keep good form and be careful this Friday when I try the weight for the first time, I'm seriously worried about hernias now.
I've read that belts protect the abdomen but the pressure could send your organs into your *kitten*. God I really want to avoid this... lol
Anyone with experiance able to chime in on this?
Wait, you're going for a PR tonight that's 50 lbs over your previous PR?
I would strongly suggest you ramp the weight up more slowly, over the course of at least a couple of weeks.0 -
Personally, I would either test my 1RM before upping the weight by that much or up the weights on the next mesocycle by say 20 or 30lb rather than the 50lb.0
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I do 5/3/1 and wear a belt on my top set but have not had any experience with my organs pushing down on my *kitten*.
I need to do the "cough test" just in case0 -
<--- Two hernia surgeries in the past. I squat and deadlift, squat with a belt, deadlift w/o.
Following this thread, honestly I have no idea as to whether or not squats/deads are potentially more risky as it would seem all heavy lifts increase internal pressure.
According to my surgeon (am more prone partly because I have had more than one laperotomy) - it is more to do with sudden pressure, ie if you **** up and 'catch' the weight in an unusual way. To be honest, they are more worried about me handling rams (200+ lbs of 'unpredictable'), but I continue to do that.....0 -
I do 5/3/1 and wear a belt on my top set but have not had any experience with my organs pushing down on my *kitten*.
I need to do the "cough test" just in case
:laugh: 0 -
I do 5/3/1 and wear a belt on my top set but have not had any experience with my organs pushing down on my *kitten*.
I need to do the "cough test" just in case
:bigsmile:0 -
Hernias are usually congenital - you either have a predisposition for them or not. Lifting, as with anything that involves pressure to the weakened area, will increase the risk of having one if you are predisposed. A lifting belt will theoretically increase the chance purely as it allows you to lift more weight therefore creating more pressure, but assuming that you do not rely on it and properly engage your core while wearing it, I do not believe that it increases the chance other than in that aspect.0
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Personally, I would either test my 1RM before upping the weight by that much or up the weights on the next mesocycle by say 20 or 30lb rather than the 50lb.
Remember it's 5/3/1, so there's going to be a very gradual warmup to the new weight tomorrow. If I feel like it's too much I'll just adjust. Like sidesteel was saying, I was repping 215 for 15 reps on an off day. I just plugged that into the 5/3/1 formula and it spit out a 1RM of 325 vs. my previous of 260. I totally respect that it's a big jump though, and I'm going to be VERY careful.
Progression is the goal, injury gets in the way of that (not to mention it just sucks and I'm not a bonehead), safety first
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Personally, I would either test my 1RM before upping the weight by that much or up the weights on the next mesocycle by say 20 or 30lb rather than the 50lb.
Remember it's 5/3/1, so there's going to be a very gradual warmup to the new weight tomorrow. If I feel like it's too much I'll just adjust. Like sidesteel was saying, I was repping 215 for 15 reps on an off day. I just plugged that into the 5/3/1 formula and it spit out a 1RM of 325 vs. my previous of 260. I totally respect that it's a big jump though, and I'm going to be VERY careful.
Progression is the goal, injury gets in the way of that (not to mention it just sucks and I'm not a bonehead), safety first
Yep, but upping too drastically is not a good idea imo, and you can always up again by 20lb the next mesocycle if too light, or even up them mid cycle if really too light. Also, remember pulling singles and triples is very different regarding what neurons fire than pulling 15 reps. There is also less strain on tendons and ligaments at high reps/lower weights -
However, with that being said, calculated 1RMs are not always representative of your actual max. What was your prior 1RM based on? Was it calculated or tested?0 -
Personally, I would either test my 1RM before upping the weight by that much or up the weights on the next mesocycle by say 20 or 30lb rather than the 50lb.
Remember it's 5/3/1, so there's going to be a very gradual warmup to the new weight tomorrow. If I feel like it's too much I'll just adjust. Like sidesteel was saying, I was repping 215 for 15 reps on an off day. I just plugged that into the 5/3/1 formula and it spit out a 1RM of 325 vs. my previous of 260. I totally respect that it's a big jump though, and I'm going to be VERY careful.
Progression is the goal, injury gets in the way of that (not to mention it just sucks and I'm not a bonehead), safety first
Yep, but upping too drastically is not a good idea imo, and you can always up again by 20lb the next mesocycle if too light, or even up them mid cycle if really too light. Also, remember pulling singles and triples is very different regarding what neurons fire than pulling 15 reps. There is also less strain on tendons and ligaments at high reps/lower weights -
However, with that being said, calculated 1RMs are not always representative of your actual max. What was your prior 1RM based on? Was it calculated or tested?
I've only been doing deads for the past month or so. Previously, I was too worried about hurting my back... anyways my prior 1RM was based on 180 x 10 reps... the first time I ever ventured a Deadlift. I didn't go to max, just did what I had felt comfortable with. Anyhow now I know my back will be fine if I take proper form, and it was time to revisit what my Est 1RM could be. I'm giving it a shot today, we'll see.0 -
Personally, I would either test my 1RM before upping the weight by that much or up the weights on the next mesocycle by say 20 or 30lb rather than the 50lb.
Remember it's 5/3/1, so there's going to be a very gradual warmup to the new weight tomorrow. If I feel like it's too much I'll just adjust. Like sidesteel was saying, I was repping 215 for 15 reps on an off day. I just plugged that into the 5/3/1 formula and it spit out a 1RM of 325 vs. my previous of 260. I totally respect that it's a big jump though, and I'm going to be VERY careful.
Progression is the goal, injury gets in the way of that (not to mention it just sucks and I'm not a bonehead), safety first
Yep, but upping too drastically is not a good idea imo, and you can always up again by 20lb the next mesocycle if too light, or even up them mid cycle if really too light. Also, remember pulling singles and triples is very different regarding what neurons fire than pulling 15 reps. There is also less strain on tendons and ligaments at high reps/lower weights -
However, with that being said, calculated 1RMs are not always representative of your actual max. What was your prior 1RM based on? Was it calculated or tested?
I've only been doing deads for the past month or so. Previously, I was too worried about hurting my back... anyways my prior 1RM was based on 180 x 10 reps... the first time I ever ventured a Deadlift. I didn't go to max, just did what I had felt comfortable with. Anyhow now I know my back will be fine if I take proper form, and it was time to revisit what my Est 1RM could be. I'm giving it a shot today, we'll see.
Good luck. As long as you pay attention to your body you should be fine. It takes a while to tweak around with the correct weight for your 1RM for the program if you have not been doing them for long - some trial and error will happen.0 -
Ok so I actually just did them a few hours go. Repped 265 for 5. Then did two more after with one of the coaches watching to give me some piece of mind on my form. He had no crit on my form which I'm super proud of. Man it was a heavy lift for me tho and I felt some tightness in my lower back on the right. Not sure exactly what it was, wasn't pain though and I did warm up. We'll see how it shapes up in the coming days.
Anyways I've lowered my 1RM by 20 lbs for now. I'm in no hurry, just want to make sure I'm working to my potential. Next weeks heavy lift at this new 1rm is 260, but at 1 min rep. Doable.0 -
Locking so we can keep track of active threads. If you wish for the thread to be unlocked if further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock for you.0
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