2 weeks ago I deadlifted 100kg for 5 reps. Nothing huge but the most I’ve lifted in 10 years. My form was slightly off on the last 1-2 reps as I slightly tweaked my lower back. Felt fine after 4 days though.
1 week later I was doing my warm up sets, got to 90kg and I could barely move it. Figured maybe my back still wasn’t back to 100% so I left it there.
Today I was doing warm up sets and again 90kg felt heavy. I stayed at 90kg for my heavy set of 5.
Does this sound like my back has not fully recovered, even though it doesn’t hurt, or have I been pushing heavy deadlifts for too long? Even though 100kg isn’t exactly really heavy the most I’ve ever deadlifted was 120kg for 3 reps 10 years ago.
I am doing grey skull and haven’t had to deload deadlifts yet. I’m going to drop to 85-90kg next time but I want to make sure it’s not my back
You already have replies to this on another thread so why not delete or consolidate?
You might have better answers in the other thread, but I just thought of another approach, that would have naturally occurred in the 1970’s. Most people didn’t deadlift at all, except those of us that competed in powerlifting. What I would suggest is quit deadlifting altogether, and substitute the deadlift with cleans, or even hanging cleans.
You won’t be overtraining your lower back, but the cleans will carry over to deadlifting power. On the plus side you will be building better traps and delts, while not losing your deadlift strength potential. Do this for three months…
When you restart deadlifts, only do them once per week, and only go with reps of 5 or less (never singles) every other week. The light week do sets of 8 to 10 reps working more on form than coming close to failure, maybe leave 2 or 3 RIR (reps in reserve).
Will do
Ive been doing greyskull which is deadlifts once per week. I’m going to lower the weight and start again, try not to push through a weight that’s a struggle
I stand by my belief that a complete layoff of deadlifts for 2 or 3 months would be the better path to improvement. Just replace the deadlifts with cleans.
Before trying powerlifting I had never deadlifting anything (I was doing hanging cleans). My first try at deadlifting I pulled the mid-400lbs.