Good Substitute for Wednesday Deadlift?

[RobT]

I'm currently on the intermediate 5x5 but have run in to real dificulties with my deadlifts - now the poundages are starting to ramp up a lot, they are really aggrevating some old sport injuries - my right elbow is getting really sore and particulary my right knee (had ACl reconstruction 12 months ago and some cartilage removed)

Oddly - its fine on my squats but causing a major stabbing pain when i start to lower the bar now on deads.

Any ideas on what i should substitute with to keep the gains coming, an not mess with the program too much?

- just looking to bulk up, increase power for sports and let my injuries heal up.

Any ideas/help really appreciated.

Rob T

 

[petpre61]

can you just drop the bar after you completed the lift? how about sldls?

 

[RobT]

can you just drop the bar after you completed the lift? how about sldls?

Tried SLDL - knee is ok if i keep them pretty straight (pain kicks in a a spot 3 or 4 inches after i break lockoutbut) Problem is - the pain in the elbow is still pretty bad over 200lbs with these - tried various grips etc.

Dropping the bar is definatly an option - concrete floor in my garage gym - so might need a couple of rubber mats or some bumber plates - just the elbow is a problem then.

Rob T

 

[petpre61]

I think this is going to be tough. there is no real substitute for DLs. when does
the ellbow start to hurt? have you seen a doctor or PT because of it? what injuries
are you talking about?

 

[thesuaveone]

...just the elbow is a problem then.

Rob T

Try some neoprene wraps for the elbow. Not sure if it is specifically the joint, but I used to have elbow joint problems on all of my presses, even had problems on pull ups, but since I have started using neprene wraps, I have not had any issues with heavy weights causing my elbows and knees to flare up.

Good luck and try to avoid dropping the DLs.

 

[Protobuilder]

Well can you pull from the floor at all? Meaning, high pulls, cleans, SLDL, or Romanian DLs? Maybe low rack pulls? If it hurts just holding the weight, you're pretty limited. I assume you've tried straps to take some weight off the forearms?

If you can't do any pulling, I'd switch to heavy good mornings.

 

[RobT]

Well can you pull from the floor at all? Meaning, high pulls, cleans, SLDL, or Romanian DLs? Maybe low rack pulls? If it hurts just holding the weight, you're pretty limited. I assume you've tried straps to take some weight off the forearms?

If you can't do any pulling, I'd switch to heavy good mornings.

Ah Good mornings - yes - Never really done them - but they should be fine for the knee and elbow - and my back is bulking up loads from the heavy rows rights now anyway (i use an underhand grip on rows with no problem - regular grip hurts though) - think i'll try these on Wedneday for some light sets to get the technique sorted.

The elbow is just an overuse injury/inflamation - from boxing and grappling - so just trying to give it some time to heal, but don't want to short circuit the program - so hopefuly can get back into the deadlifts for my next cycle through.

Thanks for the help

Rob T

 

[anotherbutters]

Are you keeping the arch in your back when you lower the deadlift?

 

[Protobuilder]

Just pick a heavy back movement and train it progressively and you'll be fine. Ease back into deads when you can.

 

[u418936]

Like you, I have knee problems. I've had 4 surgeries on my right knee (ACL+cartilage). If I warm up A LOT, I don't run into any problems. I have to ride an exercise bike for at least 15 minutes and stretch my hamstrings/quads hard before I do any heavy leg work. If I just walk into the gym and start doing squats or DLs, my knee feels horrible.

Also, if your form isn't good, you'll cause yourself a lot of pain. If you don't have "Starting Strength" yet, you should buy it.