Deadlift adjustment?

[cheeto-man]

Hi,

I'm new to 5X5 but have been trying it for about 6 months. I like it. However, as my weights have increased I feel like I'm killing my lower back with DL.

I'm 6-5 and have had back issues for years. My question is this, can I start the DL from a point that is higher than the floor or is that cheating and depriving me of the benefit of the movement?

My reasoning is that I must bend by knees hips and back more than a shorter person to begin the pull.

I like the movement but can't increase weight as is b/c of my back. In fact at this point I need to drop dramtically or take a long rest before resuming.

Thanks for the input

 

[Mercere]

Some taller people are much more comfortable pulling sumo rather than conventional. This might be more beneficial for you rather than pulling from a higher position, but if you feel there is an injury, taking a break is a good idea.

 

[roy2]

I'd second trying sumo style deadlifting. You could do rack pulls instead of pulling from the floor, but you'd be using a limited ROM. I personally would rather make sure I have a strong back that can support the whole deadlifting ROM. If I were you, I would go back down to lighter weights and work my way up again.

 

[Powerbuilder333]

I think the 5x5 is your problem.
Deadlifts require lots of time between workouts to rest the body, and more importantly the central nervous system.
I deadlift once every 9 to 10 days. This is exactly right for me. You can experment, but I've never SEEN a good/great deadlifter pull more than once a week, in addition to squats once a week.

 

[Mercere]

I think the 5x5 is your problem.
Deadlifts require lots of time between workouts to rest the body, and more importantly the central nervous system.
I deadlift once every 9 to 10 days. This is exactly right for me. You can experment, but I've never SEEN a good/great deadlifter pull more than once a week, in addition to squats once a week.

Good/Great deadlifters handle weights numerous times their bodyweight, so deadlifting to a top set of 5 once a week could be counterproductive for them. An intermediate lifter, to whom 5x5 is designed for, should not be able to pull that much by definition.

 

[captainahole]

I agree with pulling deads only once per week. Personally I do bent over rows or t-bar rows on the alternate day so not to overdo it.

 

[fallingeggs]

i have to, in part, disagree with the only deadlifting once a week. in short, if you know what you are doing, deadlifting twice a week can be beneficial.

But, in your case, i would suggest what Mercere said: take a break, come back with lighter weight and try out sumo

 

[ceo]

Hi,

I'm new to 5X5 but have been trying it for about 6 months. I like it. However, as my weights have increased I feel like I'm killing my lower back with DL.

I'm 6-5 and have had back issues for years. My question is this, can I start the DL from a point that is higher than the floor or is that cheating and depriving me of the benefit of the movement?

My reasoning is that I must bend by knees hips and back more than a shorter person to begin the pull.

I like the movement but can't increase weight as is b/c of my back. In fact at this point I need to drop dramtically or take a long rest before resuming.

Thanks for the input

Drop them for rack deads or bent over rows or the extension machie or weighted extensions, etc....for a while. If your back is hurting all the time with these then drop back thickness exercises altogether for a while and focus that time to ab exercises. I like to do a little ab work before deads and other back thickness exercises. It helps keep my back from hurting on those movements.

 

[fortunatesun]

One more idea: it might not be your back. Maybe your core or posterior chain needs to be stronger to keep your frame at a good angle of leverage for the pull.

You could take the pressure off your back for a while by adding in speed deads. For example. get a double at 75-90% of your best (w/o back pain!) to keep you in the game, then do 6-8 sets of triples at 60-70% keeping rest at 2min. or less. This helps you develop speed and power for your pull.
Afterwards, your back should still be plenty fresh and you work on strengthening areas that help your deadlift: GMs, romanian or stiff leg DL, bents rows, abdominals and obliques.

If other ideas don't work, this should attack likely culprits that are holding you down.

 

[ceo]

Hi,

I'm new to 5X5 but have been trying it for about 6 months. I like it. However, as my weights have increased I feel like I'm killing my lower back with DL.

I'm 6-5 and have had back issues for years. My question is this, can I start the DL from a point that is higher than the floor or is that cheating and depriving me of the benefit of the movement?

My reasoning is that I must bend by knees hips and back more than a shorter person to begin the pull.

I like the movement but can't increase weight as is b/c of my back. In fact at this point I need to drop dramtically or take a long rest before resuming.

Thanks for the input

Also...do you STRETCH??? I would recommend warming up first just getting blood moving and heart rate/temp up a little (whether its non loaded movements or maybe 5-10 minutes on the bike or elliptical), then do your warm up and working sets. When you are done, and while those muscles are still warm, stretch the shit out of them.

Be sure you do this with all muscle groups after you are done working each group.

Important to stretch hamstrings also for lower back. Tight hams can cause low back pain by limiting motion in the pelvis and transferring the stress to the lower back.

 

[silver_shadow]

my 2c:
try switching to sumo deads
a break from anything that fucks up your lower back might also be useful.