Hello,
I just wanted ask about DL Variations when dealing with moderate mid back discomfort. I am able to adjust most of my other lifts to work around the pain (RPE, Rep Range, Tempo), however, Deadlift seems to give me the most trouble. Breaking off the ground gives me the most discomfort, just wanted to get an idea of Variations for that lift?
Currently, my program calls for two days of Deadlift: one comp and one accessory. I replaced my comp (1@8, 4x4@8) with 303 Tempo (10@6,7,8x2). That felt pretty okay. Should I do that again for comp lift? For accessory, Was thinking of doing RDL with a narrower grip to reduce the ROM, maybe with Tempo? Maybe that is too much.
Hey @GenghisKhlaw - sorry to hear about the midback symptoms. The game-plan you’ve outlined seems reasonable to me. Not sure you need to do a narrow grip RDL but overall you seem to be on the right path.
Thank you for the reply. I think I will do a Tempo RDL and go from there. Any suggestions for Barbell rows? I will try them as normal, but in case I have the same discomfort, any variation for that?
Thanks for all the replies everyone. For those who are interested, this has been an interesting experience in RPE. I thought I understood it, but I think it took something like getting hurt, to really grasp its importance.
Last two weeks I have been doing high volume beltless and tempo variations, which has been great (exhausting, but great). I have also included some elements I have never touched in the past. For example, I did some Smith Machine Barbell rows, those felt real nice.
Anyways, this will be an ongoing process. Would it be important to move away from Tempo and then volume? Back is feeling better, but I want to #embracetgeprocess!