Bruises from DLs
- Thread starter MarkMyWords
- Start date
Wear your knee pads. Anyone who spends as much time on their knees as you has to have some.
Thanks for the help, guys.
Chillen - I'm sure if I were to work in sets of 10, with lighter weight, the problem would be lessened. My legs have always responded well to lower reps, high weight, which is why I like to work in this range. I just maxed at 315 a month or so ago, and now I'm doing that at the end of my heavy sets, for 3 reps. So I am making advancements, just at a slightly painful cost.
Also, I wouldn't say the weight isn't controllable. I mean, yeah, it's 315 pounds, it's heavy, it's somewhat hard to control as it's right at my upper limits. But isn't that the whole point? I mean, if I go in and just rep out lighter weights, I don't feel like I'm really pushing myself, trying to add on 10 pounds every so often.
Again, the movement is fluid. I have no part of the lift where I'm at a slow spot or anything.
Karky - I could try to get a cam to video tape myself. I can see what you mean by dropping the hips first to get the bar below the knees, then bending the knees to finish. I will also check out the vids you are mentioning. I'm always lookin to improve...
Chillen - I'm sure if I were to work in sets of 10, with lighter weight, the problem would be lessened. My legs have always responded well to lower reps, high weight, which is why I like to work in this range. I just maxed at 315 a month or so ago, and now I'm doing that at the end of my heavy sets, for 3 reps. So I am making advancements, just at a slightly painful cost.
Also, I wouldn't say the weight isn't controllable. I mean, yeah, it's 315 pounds, it's heavy, it's somewhat hard to control as it's right at my upper limits. But isn't that the whole point? I mean, if I go in and just rep out lighter weights, I don't feel like I'm really pushing myself, trying to add on 10 pounds every so often.
Again, the movement is fluid. I have no part of the lift where I'm at a slow spot or anything.
Karky - I could try to get a cam to video tape myself. I can see what you mean by dropping the hips first to get the bar below the knees, then bending the knees to finish. I will also check out the vids you are mentioning. I'm always lookin to improve...
Maybe, this is an indication of a upper body imbalance? Can you possibly switch up some of your exercises for legs (to keep them in the desirable rep range you said you respond to) to something different, and then lower the DL slightly to the point it corrects the problem (but still heavy enough), to correct the "possible" imbalance. See what I'm saying? The DL is NOT only a leg exercise...as I am sure you already know.
You could use the DL, to correct an imbalance, by shifting the focus on the upper body more (with lighter weight), and as time passes, the weight will increase, and you will be where you once were.........but stronger more balanced, forget about the weight number........damb it......!
........we are building muscle.......K?Best regards,
Chillen
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Maybe, this is an indication of a upper body imbalance? Can you possibly switch up some of your exercises for legs (to keep them in the desirable rep range you said you respond to) to something different, and then lower the DL slightly to the point it corrects the problem (but still heavy enough), to correct the "possible" imbalance. See what I'm saying? The DL is NOT only a leg exercise...as I am sure you already know.
You could use the DL, to correct an imbalance, by shifting the focus on the upper body more (with lighter weight), and as time passes, the weight will increase, and you will be where you once were.........but stronger more balanced, forget about the weight number........damb it......!
Best regards,
Chillen
Okay okay, I think I follow. You are suggesting I maybe change up to some other leg lifts, and back off the DL slightly? It would likely do me some good, as I have been neglecting lunges and split squats. I dunno, I just love doing deads, and have been progressing. This knee bruising just blows.
I think you could continue your nice leg progression (as I know you are doing some others) by allowing other exercises to perform this function for you.
While, you allow your upper body to catch up (by performing the DL), through lowering your working weight (and gaining more functional control). As you increase the weight on the DL, your upper body will get stronger, and eventually you will be working with the same weight (as now) but in a more controllable fashion without your leg schaffing.
Yes, you are lowering the wgt (because the legs are stronger (in an improper way) than your upper body, but as you progress the upper body will become stronger, and when you get to the weight you are using.........the legs still will be strong....and your upper body (will appropriately) match it.......you are more balanced, stronger......and probably will lift more as a result......if this made any sense......lol..........>
Best regards,
Chillen
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I think I do follow you. It would likely do me good to change up the set/rep scheme regardless. It could very well be that I am working with too much weight. I won't lie, it is a brutal battle when I get to the 295, 305, 315 sets. I always figured it was good for me. Maybe working in a 4 x 8 or 3 x 10 set for a bit will help in ways I hadn't utilized before. Thanks for the suggestions!
It was only a suggestion. Maybe Mreik, EVO, TM, can come up with another opinion to help, I dont know. But, the answer is there....through trying different things, and not giving up.
You are welcome. Wish you the best of luck.
Chillen
Thanks, I appreciate it. It's not like a tragedy either, no muscle or bone or internal injuries, just some damned bruising.
Just saw this from Eric Cressey's "Mastering the Deadlift Part I" article, I got pretty long femurs...
"Lastly, and most significantly, sumo pulling tends to be the deadlift of choice for me when working with someone with longer femurs. With conventional pulling, they tend to struggle with "clearing" the knees on both the concentric and eccentric phases simply because the femur is so damn long."
Never done sumo deads.
"Lastly, and most significantly, sumo pulling tends to be the deadlift of choice for me when working with someone with longer femurs. With conventional pulling, they tend to struggle with "clearing" the knees on both the concentric and eccentric phases simply because the femur is so damn long."
Never done sumo deads.
Yeah, that's what it sounded like. I may give them a shot tomorrow, just to feel them out.
And, post the details please and let us know how it turns out here or in your other log......k?
Best regards,
Chillen
Absolutely.
"Mastering the Deadlift Part II" covers my problem. The description of "Knee Break Lowering" is all me. I suspect I don't feel comfortable dropping the hips first, as I fear losing the neutrality in my back, so I bend the knees to start the drop. That's where my problem is. And it may have a lot to do with I'm just using too much weight. We'll see. Tomorrow, I will pay very close attention to dropping the hips first, clearing the knees, then bending. I bet I will have to back off well into the high 200s...oh well, I'll be better off in the long run. I'll report back.
Might not be re-working my form as soon as I hoped. My tailbone had started bothering me slightly on Monday, and I do believe it's getting worse. Hurts to sit. Didn't even bump it or fall hard or anything...wtf could have happened? Also read that it can take "several weeks" to heal. Bruises, fractures can happen rather easily from what I read...sigh...my luck stinks this week.