T Nation

Messed Up 5/3/1 Cycle

So my other thread seems dead so ill start this one with one question. To sum it up I hurt my lower back and as a result I’m missing a full 5/3/1 cycle (4 weeks) of dead lifting because of it. I’m also missing 3 weeks of overhead pressing and 2 weeks of benching. Should I just start the same cycle with the same weights I was using last cycle? Or should I lower?

In my mind it makes sense to start with same weights and maybe I just hit the prescribed reps, but next week my strength is back and I go over. Idk too much about this situation though and it would be great to get some experienced input. Thanks

Haha anyone?

Just use your best judgement, and when in doubt, go lighter

Was the injury due to lifting? Personally If I was off for a month due to an injury I would scale back the weights a little bit. Injuries are nothing to play with.

[quote]bulkNcut wrote:
In my mind it makes sense to start with same weights and maybe I just hit the prescribed reps, but next week my strength is back and I go over. [/quote]
Sure, sounds good.

Personally if it was me and I acquired a injury from deadlifting then I would back off on the deadlift atleast everything else as long as I was feeling up to it I would be right back to where I was. Honestly from past experiences it takes more than a week or two to loose significant strength. It appears to me you don’t lose strength in a few weeks time as much as you just lost the movement pattern.

Also don’t stress to much about the deadlift I know you think its a bad ass movement and all and “has to be” exercise but honestly my best number’s in deadlift (which aren’t great mind you) have come from reducing my pulling to once every 2-3 weeks and even then I hardly ever pull over 80% really focusing on speed off the floor and form (espeacially glute and Hips). This break could have been a good thing a injury always such but some times it can be blessing in disquise. So don’t freak out just get back to what feels comfortable with your other lifts and take your deadlift alittle slower. As said hammering your squat will bring up your deadlift all the same so there’s nothing wrong with missinga deadlift day or two.

Thanks for the replies guys, I appreciate you taking the time to look this over. Yes the injury was a pulled spinal erector and it was from dead lifting. Not from too much weight, but from going for one last rep that I should have just left alone.

And reed I do remember you saying you benefit from dead lifting less frequently. Thanks for your input

And Chris, where us been man? I haven’t seen you around the forums lately. You’re always helpful in the beginners forum

First thing is to get better, no matter the program.

I would go very light and see if I can pump 20 or more reps on the last set. I would rather pump it out then risk aggravating my injury more and be on the side lines longer. Light, within reason, of course.

It’s all about healing first.

[quote]bulkNcut wrote:
And Chris, where us been man? I haven’t seen you around the forums lately. You’re always helpful in the beginners forum [/quote]

Thank you, I appreciate it.

Rugby season started a few weeks ago, so I’ve been quite busy. And when I’m not busy, all I want to do is sleep

[quote]Reed wrote:
Personally if it was me and I acquired a injury from deadlifting then I would back off on the deadlift atleast everything else as long as I was feeling up to it I would be right back to where I was. Honestly from past experiences it takes more than a week or two to loose significant strength. It appears to me you don’t lose strength in a few weeks time as much as you just lost the movement pattern.

Also don’t stress to much about the deadlift I know you think its a bad ass movement and all and “has to be” exercise but honestly my best number’s in deadlift (which aren’t great mind you) have come from reducing my pulling to once every 2-3 weeks and even then I hardly ever pull over 80% really focusing on speed off the floor and form (espeacially glute and Hips). This break could have been a good thing a injury always such but some times it can be blessing in disquise. So don’t freak out just get back to what feels comfortable with your other lifts and take your deadlift alittle slower. As said hammering your squat will bring up your deadlift all the same so there’s nothing wrong with missinga deadlift day or two.[/quote]

Reed, since you brought it up, I actually had a question about this.

I always find that after I deadlift, my lower back (and body in general) is just beat to hell. Since I lift to be better at a sport, and not specifically for a better deadlift, do you think it’d be a good idea to leave it out?

For the record this is how my training is set up:

Squat 5/3/1
Hamstrings
Abs

Bench 5/3/1 (chins bt sets)
Push movement
Pull movement

Deadlift 5/3/1
Quads
Abs

Press 5/3/1 (chins bt sets)
Push movement
Pull movement

I was considering replacing the deadlift with another Hamstring assistance exercise

@chris- Good luck with the season man. What weights are you putting up these days in the big 3, if you dont mind me asking? I know you lift to get better at rugby, rather than to get better at the actual lift, like you said before so I realize you may not be too focused on max poundages at the moment.

[quote]bulkNcut wrote:
@chris- Good luck with the season man. What weights are you putting up these days in the big 3, if you dont mind me asking? I know you lift to get better at rugby, rather than to get better at the actual lift, like you said before so I realize you may not be too focused on max poundages at the moment. [/quote]

Thank you

Some recent rep PRs from a couple weeks ago are squat 230x10, close grip bench 185x5, deadlift 280x10, and press 110x7

Nothing impressive, but my strength has always been an advantage on the field, I attribute that to 3 years of playing high school football against players that were much bigger and stronger than I was. I figured out how to hold my own, despite gym numbers

“I attribute that to 3 years of playing high school football against players that were much bigger and stronger than I was. I figured out how to hold my own, despite gym numbers”

I respect that. Good lifts by the way.