Been doing the OG beginner template and showing consistent linear progress. Slowed down a bit, but still going up every coupe of weeks.
But the deadlift has been triggering some minor strain / pain along (I think) the erector spinae on the left side. It’s usually not enough to keep me from working out. Once or twice enough to cut short the last set on deadlift…not so much from pain, but just feeling like it could injure it more.
I’m thinking lightening up or giving it a rest might be a good strategy. So question is, is it better to completely lay off it or just reduce the load? How much should I reduce the load? For how long before working back up?
Sorry to hear you’re in pain. I know that can be frustrating, so let’s aim to get you back to unrestricted movement as fast and as safely as possible.
Completely laying off is generally not recommended, as it tends to decrease fitness, prolong symptoms, and can result in some fear regarding movement.
If I had to guess, it sounds like we may be selecting the loads too aggressively, i.e. adding weight prior to strength increases (and the underlying adaptations) actually occurring. If it were me, I’d likely double the rep scheme, e.g. from 4 to 8 reps, and move from a “normal tempo” deadlift, to a 3-0-3 tempo o 3-0-0 tempo deadlift. I would alternatively consider moving to a rack pull (also tempo) or RDL. From there, the gradual return to normal training depends on the individual and their symptoms. “Advancing” the individual every few weeks is a reasonable heuristic, but I am not comfortable laying out a progression plan without continued follow up and opportunities to course correct as needed, which is what we do in our consultations for this type of thing. There may be other causes of your back pain as well that we’d want to suss out depending on your trajectory.
We would likely also advise some direct training of the area at the beginning of each session, which is shown in our low back pain template that you can get a free sample of.
As far as the second deadlift day, I think you may be doing the previous beginner prescription or phase 1 of the original beginner template. We had wrestled with wanting more movement variation in phase 1, but understanding that our audience was coming from SS, it might appear too complicated.
I’d favor replacing the 8-rep DL day with a hip thrust.
I’ll give that a whirl. Actually took M/W off lifting. Was a bit under the weather anyway. I’ll pick back up tomorrow with the 8 reps.
Looking at the consult vs a month or two of coaching. Seems the same ballpark out of pocket. What’s the main differentiator in preferring one over the other?
Coaching involves regular feedback, adjustment, and dialogue as the individual goes along, whereas a consultation is a 1-time interaction. Sometimes people just want a plan or answer to their question(s), where a consultation may be preferable for those purposes. Other times, an individual will want/need ongoing support, which is where the coaching relationship comes in.