I just did my first day of the Russian Bear workout from PTTP yesterday, and today my lower back is very sore. Not like I hurt it, but DOMS throughout my upper glutes all the way up to my mid back. I did 7 sets of 5, so it was a lot of work
The Deadlift Load
The Deadlift Load you chose for your first Deadlift Training Session was too much and too many sets. Yea, that's a "Well, Duh"answer.
The Key To Performing A New Exercise
It is a bit of a guessing game with how much weight, repetitions and set to start with a new exercise or one that you have not performed in a while.
It is better to ease into a new exercise or one that you haven't performed for a while.
"The Repeated Bout Effect"
It similar to geting let's say a vacination shot. A smaller dose allowes you to build up resistance to DOMS, Delayed On Set of Muscle Soreness.
This falls in line with...
The General Adaptation Syndrome
This is the foundation of The Periodization Trainining Principle.
This principle is based on Hans Selye, M.D. PhD findings on diseases and healing.
The Three Stages
1) Alarm
This the initial exposure to a disease or in this case a new exercise or one that hasn't been performed for a while.
2) Resistance
After the initial exposer, the body adapts. The immune system kicks in or in the case of a new the stress of a new exercise, the body adapts and beome stronger. It is a survival mechanism.
3) Exhaustion
One of two things occur in this phase.
Either you adapt or die.
In Regard To A Training Cycle
Once a Training Cycle has been pushed to the limit and Overreaching occurs (the muscle are slighly exhaused, mildly Overtrained), the exercise and program need to be discontinued.
A new training cycle need to be started. Doing so, ensure recovery.
Recovery is where muscle gains and increases in strength occur.
"Wound Healing"
Reseach has demonstrated what is common sense.
The greatert the trauma or stress to the body, the longer recovery time required to heal.
Continuing to train hard after Overreaching has occured, lead to Overtraining.
Overtraining requires a longer recovery time. Regression of muscle mass and strength take place for individual who continue to train in this state.
my question is, would this indicate poor form? I don’t know how much the lower back is supposed to be used, but I have never had these muscles get DOMS before from any exercise.
Soreness
One of the good thing about soreness, is it lets you know which muscles you have worked.
The downside is too much soreness impedes your progress.
As in Rock said, in the first move. "You have to call a taxi to take you from the bedroom to the bathroom; movement is painful. Training is out.
The Conventional Deadlift
As noted in previous post, research show Conventional Powerlifting Deadlift employ the back in breaking the weight off the floor, with some assistance from the legs.
As the bar ascends in a Convetional Deadlift, there is a transfer of drive to the legs in the middle range.
The top end pull of the Deadlift is finished with the back and glutes.
The Muscle Firing Sequence is: Back > Legs > Back.