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Advice for a Deadlift Routine

Hi all - about 8 months ago i had a fairly big abdominal tear (lower left) - took forever to heal up and i got back to training. So 10/12ish weeks ago i get a ligament tear left lower back - pretty much opposite my ab tear.

If i foam roll and stretch my back is ok to train with. Abs are just weak.

The other day i pulled 215 on a trap bar but this is quite a bit weaker than what i was pulling.

Any advice on a routine for getting back into it with assistance work for the weak areas?

I guess i’m just impatient lol and want results now.

Any help appreciated.
dave

Buy 5/3/1 for powerlifting and make it your training bible. I went from 245 in December to 325 last week. Results don’t lie.

You can try Coan/Phillipi if you have a set of balls.

CS

[quote]CSEagles1694 wrote:
You can try Coan/Phillipi if you have a set of balls.

CS[/quote]

i did that last year and added 50lbs. my spinal erectors took a massive beating and now they are a strong point for me.

if you can make it past week 5 you will make it all the way.

[quote]asooneyeonig wrote:

[quote]CSEagles1694 wrote:
You can try Coan/Phillipi if you have a set of balls.

CS[/quote]

i did that last year and added 50lbs. my spinal erectors took a massive beating and now they are a strong point for me.

if you can make it past week 5 you will make it all the way.[/quote]

That program burnt me the Hell out! It was terrible for me!

Suggesting he run coan/phillipi or smolov or any other super intense deadlift program is probably not the greatest idea. You just came off an injury, and you don’t even know if it’s fully healed it appears. Fix the things that are causing you to get injuries first, still feel free to pull but doing a super intense deadlift specialized program is probably not the smart thing to do right now.

What caused your injury?

[quote]Drake37 wrote:
Buy 5/3/1 for powerlifting and make it your training bible. I went from 245 in December to 325 last week. Results don’t lie.[/quote]

Have done 5/3/1 for bench and oh press and I thought it was good. Low volume is attractive too.

[quote]asooneyeonig wrote:

[quote]CSEagles1694 wrote:
You can try Coan/Phillipi if you have a set of balls.

CS[/quote]

i did that last year and added 50lbs. my spinal erectors took a massive beating and now they are a strong point for me.

if you can make it past week 5 you will make it all the way.[/quote]

Did it once before and it was brutal lol. Way too much volume for me but it worked.

Definitely not a good idea at the minute with only coming back from injury. Would be tempted again
In the future but would have to curtail the volume.

[quote]LiquidMercury wrote:
Suggesting he run coan/phillipi or smolov or any other super intense deadlift program is probably not the greatest idea. You just came off an injury, and you don’t even know if it’s fully healed it appears. Fix the things that are causing you to get injuries first, still feel free to pull but doing a super intense deadlift specialized program is probably not the smart thing to do right now.[/quote]

Agreed. Thanks for all the replies guys.

[quote]panzerfaust wrote:
What caused your injury?[/quote]

Stomach tear - was having a rest lying down and my daughter jumped on me - second time she sent me to hospital lol.

Back injury - slept weirdly one night,woke up like a pretzel. Tweaked it on light front squats later that day. Probably caused or not helped by the stomach injury opposite it.

Really need to look after myself better :wink: and do core work or I’ll never pull 300 lol

Ok - have decided to test max with straight bar and start 5/3/1 powerlifting version.

Dedicated effort on abs and low back work too.