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so im just past week 2 on 531 and my deadlift days are killing me. for at least a day or day and half my lower back doesnt hurt but its so knotted up that i cant do much of anything. i've really been focusing on form but im wondering if it would be such a bad idea to just lower my 1rm by 50 or so lbs. i dont like the idea of stepping backwards but maybe it would be a big benefit to my lower back development?
[QUOTE=carmenta;557033843]so im just past week 2 on 531 and my deadlift days are killing me. for at least a day or day and half my lower back doesnt hurt but its so knotted up that i cant do much of anything. i've really been focusing on form but im wondering if it would be such a bad idea to just lower my 1rm by 50 or so lbs. i dont like the idea of stepping backwards but maybe it would be a big benefit to my lower back development?[/QUOTE]
did you start out at 90% of your 1rm like he suggests?
give us an example of your deadlift workout
I lowered my deadlift max by about 20-30 pounds....and i'm hitting 12-14 reps on every workout....couldn't see how that would help you
[QUOTE=NorthTexasBB;557039473]give us an example of your deadlift workout[/QUOTE]
this weeks was
deadlift 3x255, 3x290, 5x330
deadlifts 5x10 145
romanians 3x10 145
shrugs 3x10 135
[QUOTE=TheWrath;557039463]did you start out at 90% of your 1rm like he suggests?[/QUOTE]
ya i started at 90% but...the 1rm that was based on was with straps and i decided not to use them anymore? should i have done a 1rm without the straps? doesnt seem like it would make a difference on my back though, just grip
You could try remaxing unstrapped, but in reality it is probably because deadlifting for high reps blows. It's probably more of a recovery issue, I foam roll before and after my deadlift workout, and I do an active type recovery day immediately following it. That usually takes care of any soreness.
[QUOTE=carmenta;557051293]this weeks was
deadlift 3x255, 3x290, 5x330
deadlifts 5x10 145
romanians 3x10 145
shrugs 3x10 135[/QUOTE]
The problem is that after your main sets you are doing 80 more reps of deadlift variations
[QUOTE=Ka0s;557098233]The problem is that after your main sets you are doing 80 more reps of deadlift variations[/QUOTE]
maybe cut out the romanians and the shrugs?
[QUOTE=carmenta;557102573]maybe cut out the romanians and the shrugs?[/QUOTE]
shrugs are fine, i'd cut the bbb deads and the romanians
Cut out the Romanians and bump the BBB Deads down to 3x10. Access from there.
[QUOTE=carmenta;557033843]so im just past week 2 on 531 and my deadlift days are killing me. for at least a day or day and half my lower back doesnt hurt but its so knotted up that i cant do much of anything. i've really been focusing on form but im wondering if it would be such a bad idea to just lower my 1rm by 50 or so lbs. i dont like the idea of stepping backwards but maybe it would be a big benefit to my lower back development?[/QUOTE]
Foam roll, warm up, cool down, stretch. If you are new to the lift it might bug you for a while but you will adapt unless you have an injury and don't know it.
I agree. I am doing the 531 workout too. I do the bbb on squats and bench but not the other two. Throw in a row instead of the bbb and maybe a couple sets of hyper extensions.
[QUOTE=Ka0s;557098233]The problem is that after your main sets you are doing 80 more reps of deadlift variations[/QUOTE]
and the winner is...
point well taken. i shall be making some adjustments
[QUOTE=Ka0s;557098233]The problem is that after your main sets you are doing 80 more reps of deadlift variations[/QUOTE]
Word. I would replace the BBB deads with something else entirely.
[QUOTE=Blenderate;557620061]Word. I would replace the BBB deads with something else entirely.[/QUOTE]
Nandrolone?