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Old 06-14-2012, 12:47 PM   #1
Josh Gilfillan
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20 rep squats - lower back pump?

Trying to put some muscle on and increase my squat. I have been following starting strength but have stalled, so after doing some reading i've decided to mix it up with some 20 rep squats.

Did my first set a couple of days ago. After i'd finished it felt like i had a "pump" in my lower back - no pain just a "strong" feeling. Is this normal? Does it mean my lower back is a weak point? Especially since ifelt it more in my lower back then my legs?
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Old 06-14-2012, 12:50 PM   #2
Sandon Viers
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Re: 20 rep squats - lower back pump?

Make sure you aren't shooting your hips up first and then just doing a good morning the rest of the way. Also, increasing your 20rm squat doesn't carry over very well to 1rm or even 5rm. Make sure you are eating enough to recover. How far did you make it on SS?
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Old 06-14-2012, 12:56 PM   #3
Josh Gilfillan
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Re: 20 rep squats - lower back pump?

Ah k i will keep that in mind for my next seasion.

Dont laugh but cant seem to get past 200 lbs on SS.
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Old 06-14-2012, 01:00 PM   #4
Sandon Viers
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Re: 20 rep squats - lower back pump?

Age? Height and weight? How many calories are you eating every day and are you only doing SS or other stuff too? It can all affect linear progression.
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Old 06-14-2012, 01:11 PM   #5
Arturo Garcia
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Re: 20 rep squats - lower back pump?

I also got huge low back pumps doing 20 rep squats, and from the videos, I was NOT shooting the hips up first and then good-morning-ing the weight up.

I think if one does a Low-Bar back squat, when fully standing (and breathing), your low back is doing a little bit of work, unlike guys who do high bar squats. I could be wrong for sure, but always thought this contributed to the pump in the low back.
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Old 06-14-2012, 01:12 PM   #6
Josh Gilfillan
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Re: 20 rep squats - lower back pump?

27 yrs old, 6 ft 1, 182 lbs.

Have just been trying to eat as much as i can, but not counting calories. No strict diet really, just try to stay away from sugar. Usually have a meat pie for breakfast, rice + stir fry for lunch, and whatever the missus cooks for dinner + have started having a steak with dinner every other day. Snack on fruit throughout the day. Take a protein shake before and after workout.

Just doing SS at the moment, plus these 20 reps squats i've just added.
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Old 06-14-2012, 01:14 PM   #7
Joey Shishineh
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Re: 20 rep squats - lower back pump?

hit up wendler 5/3/1. works great. eat right. hit other WODs too other than just strength training - believe it or not, your squat will get stronger without even squatting
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Old 06-14-2012, 01:18 PM   #8
Josh Gilfillan
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Re: 20 rep squats - lower back pump?

Yeah have been toying with the idea of moving to Wendler 5/3/1.

This post was more about the pump in the lower back an whether this indicates a form / weakness issue.
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Old 06-14-2012, 01:18 PM   #9
Michael Dowling
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Re: 20 rep squats - lower back pump?

Quote:
Originally Posted by Josh Gilfillan View Post
27 yrs old, 6 ft 1, 182 lbs.

Have just been trying to eat as much as i can, but not counting calories. No strict diet really, just try to stay away from sugar. .
That's probably your problem. I was shocked how little I was eating when I first started tracking my calories.

On SS you really need to eat a ton to get gains, like an absurd amount, much more than you would ever think to eat on your own.

I agree with Arturo that Low Bar Back Squat and 20 reps you will feel it in the lower back.
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Old 06-14-2012, 03:11 PM   #10
Richard Paul Ham-Williams
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Re: 20 rep squats - lower back pump?

Programme hopping won't resolve the issue really.

Although 20 reps squats is a great programme you best not be trying it with the same frequency as SS.

Contrary to the previous advice, 20 rep work can and will carry over the lower reps once you get back into a lower reps for a few sessions/weeks.
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