T Nation

Deadlift Day Programming Question


#1

Jim or others, what would you recommend for supplementary lift after deadlift on deadlift day as the fsl sets is to much for lower back by the time squat day comes around, was thinking either light squats or 5's pro front squats? also am doing fsl squat after my main squat day, thanks all.


#2

There are so many directions you could go here - it depends on the nature of your back issues. I usually do heavy shrugs (always seemed natural after deads) and pound the hell out of glute/ham raises (body weight and against bands) and various weighted/band abs. I have also been using my sandbags and sled lately - just because weighted carries and dragging also work well on this day. I have gravitated toward this because a. I need conditioning, and b. like you, my low back can get a little sensitive at times.

None of those things put a strain on my back though - and they are all quite helpful in general. On squat day I usually do fsl/ ssl/ etc. DL day though, I approach this way.
Good luck


#3

walking lunges with big strides can be good. Easy on the back and hell on the glutes and hamstrings.


#4

[quote]nighthawkz wrote:
walking lunges with big strides can be good. Easy on the back and hell on the glutes and hamstrings.[/quote]

I’d second this.

Although I’ve also used front squats in the past. The lighter weight and more upright stance seems to help. Trap bar deadlift could be another way to go.


#5

[quote]Shaun87 wrote:
Jim or others, what would you recommend for supplementary lift after deadlift on deadlift day as the fsl sets is to much for lower back by the time squat day comes around, was thinking either light squats or 5’s pro front squats? also am doing fsl squat after my main squat day, thanks all.[/quote]

What do you mean by “too much for lower back”? What is the rest of your program like? How many days a week?


#6

Too much volume for lower back to recover for squat day on the monday, deadlift day on thursday. I do fsl squats on squat day. Spose dosnt matter what i fo as ling as it builds deadlift and squat and dosnt negatively affect the main work?


#7

If you can get the mobility to properly sumo (or semi sumo), that should fix your back issues.

I’d also check for back rounding.


#8

[quote]Shaun87 wrote:
Too much volume for lower back to recover for squat day on the monday, deadlift day on thursday. I do fsl squats on squat day. Spose dosnt matter what i fo as ling as it builds deadlift and squat and dosnt negatively affect the main work?[/quote]

If your lower back cannot recover in 3 days, I would examine your deadlift form. Lower back is a big part of the deadlift, but if it is the only limiting factor in recovery, I would be more concerned with fixing your form to prevent future injury rather than working around it with different assistance movements.

Didn’t you write in to Jim about a lower back strain recently? That further suggests a form/flexibility issue to me. I have never seen you pull, so I could be completely wrong. Call it food for thought.

Good luck.


#9

Thanks joey yeah i originally did it doing fsl deadlifts and the extra volume i thought may have been to much for my lower back which made me rethink programming and do no fsl deads and replace with some light squats but also like you said cld have also been technique issue but never had an issue before starting to do fsl deads. Back isnt serious already better thanks to jims advice.


#10

It is very common for people not to do down sets for the deadlift because, as you have noticed, the lower back just doesn’t recover well from it when you’re also squatting heavy. What powerlifters normally do instead is to hammer the posterior chain with other exercises that target the same muscles but aren’t so draining like the conventional deadlift is. Good examples would be elevated stiff-leg deadlifts(my favourite) and good mornings.


#11

I know you have a back problem so get that fixed.
While this is being rehabbed, “train what is trainable” - meaning don’t do anything to “back-centric” or at least nothing that fucks up your back. So, for example, people seem to think front squats is a good answer.

I don’t know how or what your injury is but I can tell you being sore/uncomfortable is par for the course. Not injured though. So find out on what side you are on and either deal with it or move forward. People piss and moan all the time about soreness or DOMS or whatever - these are people to avoid.