Im beginning a 5-3-1 program this week and have never done it before, one of the things im not too sure about is a proper replacement exercise for DLs. I have been pretty good at DLs and rack pulls when im doing them but due to past back injuries, i can never go more than 2 or 3 months doing heavy DLs or rack pulls without my back getting really irritating and tight again so im looking to take them out of the equation all together.
Any advice on the best replacement lift to center that day around? BTW i post this in BBing forum instead of PLing because im doing a slightly modified version more geared towards hypertrophy for the assistance lifts. I will be following the 5-3-1 format for the main lifts though.
The tightness you are getting in your back is more than likely due to the lack of flexability. Try getting a foam roller, roll prior to lifting and after. I would alos begin stretching your hamstrings and glutes. When these areas tighten up, it will limit your performance.
Ive been foam rolling for about 2 months now, im a pretty flexible guy from years of doing jiu jitsu and ever since the first time i hurt my back ive seen a chiro monthly but right now im just not comfortable doing any heavy DLs.
Im still working on getting back to a point where i can do this comfortably again but for now id like to substitute with something else, just wondering what would be a good lift to center a day around besides DL or Rack pulls.
im thinking if you can’t do deadlfts due to injuries you should follow a different routine, 5 3 1 is all about using the core lifts. also id like to say that i can’t do convential deadlifts without back pain, but sumo works great for me…if you havent tried sumo give it a shot.
[quote]audiogarden1 wrote:
Ive been foam rolling for about 2 months now, im a pretty flexible guy from years of doing jiu jitsu and ever since the first time i hurt my back ive seen a chiro monthly but right now im just not comfortable doing any heavy DLs. Im still working on getting back to a point where i can do this comfortably again but for now id like to substitute with something else, just wondering what would be a good lift to center a day around besides DL or Rack pulls. [/quote]
So you foam roll, stretch, have good flexibility … not to force you into doing deadlifts, but how is your form?
Well 15 months ago my form wasnt that great and combined with doing lots of sets of high reps i ended up reinjuring my back after an injury i sustained from jiujitsu several months before that. As for the last 9 months or so whenever ive periodically tried to do DLs, its seemed great and ive had some of the guys i lift with occasionally check my form and they all agreed that it was fine. I think i just need to give the back more time and rehab instead of forcing it like i have been over the past 9 months or so to keep trying DLs and rack pulls.
I know someone suggested maybe not doing 5-3-1 but ive been interested in this program for a while and due to college, work and a girl i havnt had much time to lift for the last 2 months but now that things with the girl went south ive got a lot more time so i want to try 5-3-1. I can squat fine and obviously bench fine, id just like to sub out the DLs for something else. Was thinking yates row or something along those lines but that still wouldnt come close to the DL.
I think the answer is entirely dependent on your goals. If your legs need bringing up then do front squats. I guess Pendlay rows would be good for the back if you can do them. And there’s nothing stopping you from doing 5/3/1 on the other 3 lifts and then not having a 5/3/1 lift on a 4th day. It’s your routine, decide what you want to get out of it and the choice should become obvious. As others have said, there is no “swap in” exercise for DLs, so choose what’s best for you in your circumsatnces.
Yeah i guess now that you mention it i dont have to a 5-3-1 back day, maybe ill just hit back hard rows and pullups and double up on shoulder press for that day instead of DL.
[quote]audiogarden1 wrote:
Yeah i guess now that you mention it i dont have to a 5-3-1 back day, maybe ill just hit back hard rows and pullups and double up on shoulder press for that day instead of DL. [/quote]
You could do 5/3/1 weighted chin-ups. Find your weighted chin training max. Include your bodyweight and added weight as your training max.
Yeah i was originally thinking either weighted pull ups or Bent over rows for the main lift but i guess i have to face the fact that nothing besides DLs is gonna be quite so CNS intensive.
Your back is getting tight because youre deadlifting, mobility may be a factor, but the fact that you are deadlifting definatly is… so unless you’re trying to be a PLer, stop deadlifting… Squat, and make sure you address your mobility issues there too, or your back will continue to tighten up
[quote]audiogarden1 wrote:
Yeah i was originally thinking either weighted pull ups or Bent over rows for the main lift but i guess i have to face the fact that nothing besides DLs is gonna be quite so CNS intensive. [/quote]
i said this earlier but ill say it again
try using a sumo stance instead of convential, its puts less stress on the low back
[quote]WolfPackofOne wrote:
Your back is getting tight because youre deadlifting, mobility may be a factor, but the fact that you are deadlifting definatly is… so unless you’re trying to be a PLer, stop deadlifting… Squat, and make sure you address your mobility issues there too, or your back will continue to tighten up[/quote]
The whole point of this thread is to find a substitute for DLs for a 5-3-1 program since ive stopped deadlifting… Maybe you just misunderstood my OP. And by the way i have been trying to address whatever issues im having with my back in hopes that within the next 6 months ill be able to comfortably and safely deadlift again.
[quote]GrindOverMatter wrote:
audiogarden1 wrote:
Yeah i was originally thinking either weighted pull ups or Bent over rows for the main lift but i guess i have to face the fact that nothing besides DLs is gonna be quite so CNS intensive.
i said this earlier but ill say it again
try using a sumo stance instead of convential, its puts less stress on the low back[/quote]
agreed, and i dont even pull sumo. although the deadlift certainly works the back, it works a lot more than just your back.
in other words, 5/3/1 has two upper body days and two lower body days. why would you replace deadlifts (one of the lower body days) with pullups or rows, etc. if you do that, youre missing the point.
[quote]dez6485 wrote:
GrindOverMatter wrote:
audiogarden1 wrote:
Yeah i was originally thinking either weighted pull ups or Bent over rows for the main lift but i guess i have to face the fact that nothing besides DLs is gonna be quite so CNS intensive.
i said this earlier but ill say it again
try using a sumo stance instead of convential, its puts less stress on the low back
agreed, and i dont even pull sumo. although the deadlift certainly works the back, it works a lot more than just your back.
in other words, 5/3/1 has two upper body days and two lower body days. why would you replace deadlifts (one of the lower body days) with pullups or rows, etc. if you do that, youre missing the point.[/quote]
The point is to gain strength. Generally, bent over rows and weighted pullups help one gain strength… so i dont think itd be the worst idea in the world.
And if i cant DL id rather have another back intensive exercise than do more squats since my legs are usually cashed after heavy squats for several days.