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Thread: 531 deadlifts

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    Registered User carmenta's Avatar
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    531 deadlifts

    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?
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    Registered User TheWrath's Avatar
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    Originally Posted by carmenta View Post
    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?
    did you start out at 90% of your 1rm like he suggests?
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    give us an example of your deadlift workout
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    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
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    Registered User carmenta's Avatar
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    Originally Posted by NorthTexasBB View Post
    give us an example of your deadlift workout
    this weeks was
    deadlift 3x255, 3x290, 5x330
    deadlifts 5x10 145
    romanians 3x10 145
    shrugs 3x10 135
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  6. #6
    Registered User carmenta's Avatar
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    Originally Posted by TheWrath View Post
    did you start out at 90% of your 1rm like he suggests?
    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
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    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.
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    Originally Posted by carmenta View Post
    this weeks was
    deadlift 3x255, 3x290, 5x330
    deadlifts 5x10 145
    romanians 3x10 145
    shrugs 3x10 135
    The problem is that after your main sets you are doing 80 more reps of deadlift variations
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    Registered User carmenta's Avatar
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    Originally Posted by Ka0s View Post
    The problem is that after your main sets you are doing 80 more reps of deadlift variations
    maybe cut out the romanians and the shrugs?
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    Originally Posted by carmenta View Post
    maybe cut out the romanians and the shrugs?
    shrugs are fine, i'd cut the bbb deads and the romanians
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    Cut out the Romanians and bump the BBB Deads down to 3x10. Access from there.
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    Originally Posted by carmenta View Post
    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?
    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.
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    - Give the recreational bodybuilder thing a solid effort.
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    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.
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    Originally Posted by Ka0s View Post
    The problem is that after your main sets you are doing 80 more reps of deadlift variations
    and the winner is...
    www.northwestbarbell.com
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    Registered User carmenta's Avatar
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    point well taken. i shall be making some adjustments
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    Originally Posted by Ka0s View Post
    The problem is that after your main sets you are doing 80 more reps of deadlift variations
    Word. I would replace the BBB deads with something else entirely.
    My workout log as I progress towards a world-class raw powerlifting total:
    http://forum.bodybuilding.com/showthread.php?t=118490371
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    Originally Posted by Blenderate View Post
    Word. I would replace the BBB deads with something else entirely.
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