GPP Hypertrophy for sumo cheaters

Training Q&A [Moderated]
1

I was doing ok with conventional deadlifts once a week on TM but since I started the bridge my back just can’t handle it. I hurt my back deadlifitng on day 3 of the bridge, couldn’t pull or squat much for a week then restarted the bridge and hurt it on day 3 again. Then I decided to try sumo and found I could (mostly) handle it and instantly pull about 90% of what I used to. This was on a day when conventional deadlifting even 45 lbs was making my back cranky.

Now I have finished the bridge pulling sumo but didn’t really make any gains due to not training it consistently enough due to yet another back injury from squatting this time. I don’t have any recent videos of my conventional pulling form but I’m pretty sure I’m not rounding my back because I have an anterior pelvic tilt and I can barely round my back in any posture even if I try. I have tried pulling conventional again here and there but every time 135 hurts as much as (or more than) my heaviest sumo pulls.

I’m starting GPP Hypertrophy this week and if I am wimping out conventional deadlifts then RDLs and SLDLs are definitely out of the question. So what would you recommend for supplemental deadlifts? Pause sumos? Deficit? Block pull? A light squat?

Or should I just do rack pulls above the knee and try to work back down to the floor conventionally? I’m not too sure if that works for a more chronic injury where I can’t do the full range of motion pain free at any weight even after 7 weeks.

2

Have you ever been coached on the deadlift?

3

No, I’ve never been coached.

I ended up doing tempo squats for the supp. deadlifts on day 2 and miraculously I managed to pull conventional for 3 sets at 6,7,7.5 on day 3, on par with my best previous E1RM.

Seeing how fatiguing the tempo squats are for my back even when done as the sole lower body lift of the day I now think that it wasn’t just the deadlifts that messed up my back, but doing them before tempo squats on the bridge and the tempo squats finished me off.

My tentative plan while awaiting nuance was to play it safe and use my time on the hypertrophy program to build confidence that I can survive the tempo squats and deadlifts for 3 sets @8 on their separate days before I try again to combine them or deadlift twice a week ala the bridge.

If you have any suggestions I’m all ears, but it seems that things are finally starting to look up for my back.

4

I’d suggest some form checks over on the SS forum or FB along with making sure you aren’t overshooting the RPE on the squat and pulls. If you are lifting well and at and appropriate weight, your back should be able to handle this.

5

Thanks, I will definitely get some deadlift videos on Sunday and will try to get some squat ones next week.