Every week that I train Paused DLs, my low back is absolutely wrecked. I feel like i’ve been hit by a truck for like 3+ days. I don’t usually get this feeling after normal DLs. I am trying to carefully adhere to prescribed RPE for the movement.
Currently pulling 435 x4 at RPE 8. I pulled beltless Paused DLs at 305, 315, 320, 305 x5 @ 7, 8, 9, 8 RPE on Thursday. Today my back is still CRAZY tight.
I am pretty sure you guys will just say it’s fatigue. I have been admittedly eating like sht the last couple weeks… any thoughts?
How long have you been pulling > 1x/wk and how long have you been doing paused deadlifts? I’m not really concerned about the “tightness” you’re describing if you’re able to perform well and pain isn’t impairing you. I’d basically be looking for you to adapt to the new stress and tolerate it better going forward.
You could also try reducing the RPE by 1 on the prescribed sets if you need to.
So I’m on week 5 of the Bridge 3.0 right now. You are right, the low back fatigue has subsided a decent amount.
One last question on these pauses:
Currently my Paused DLs (beltless, right below knee) is at about 325 for 5 @ 9. My Paused Squats are at 305 @ 9. So about 20lbs difference… meanwhile, my comp lifts for 1@ 8 are Squat 385, Deadlift 465.
So, is this atypical for my paused lifts to be so close together relative to my comp lifts?