Hello everyone, new to the forum so please be kind I have a problem with my deadlift that I’d like advice from you experts.
I have been using a Madcow program for about 3 years now. I am still seeing gains in my lifts. My 1RM for deads is 455 and I weigh 175. I lift raw, mixed grip, once per week, and supplement with assistance exercises after. My goals are strength development, not necessarily mass or hypertrophy.
From time to time I strain my lower back on the last rep or so of the last set of deads. 99% of the time my form is great but that 1% of the time when fatigue weakens my concentration I will tweak my back and then be out of the weight room for 2 weeks. It has happened about 4 times in the last 3 years. It is disheartening and the layoffs kill me.
- Should I switch from 5x5 to Singles? My rationale is that if I’m doing single reps my form is more likely to stay intact throughout thus eliminating injuries and missing workouts.
- If I do switch to singles, will I still experience strength gains or will I just be maintaining my current strength level? My goal is to continue strength development. I’ve been considering it for awhile but I don’t have any experience with singles and am afraid to stall my strength gains.
- What other suggestions do you have to remedy this problem? I know form is key but I believe I’ve identified the problem and switching to singles seems to be a possible solution, am I wrong?
I love deadlifting and would never consider eliminating it unless absolutely necessary.
I prefer lifting raw. I’ve considered using a belt, but would like to avoid it if possible.
I do the appropriate warmup sets, stretching, and foam rolling.
I have long arms and legs, and a tight lower back and hamstrings.
Thanks in advance for the help everyone.