Hey all! In my opinion, it is a core exercise – along with both the squat and bench press – that should be included in pretty much every strength training routine. Looking back, I plan to follow the plan to the dot, but just wanted to do more. While this program should result in at least a 20-50 pound increase in 1RM, one lifter experienced a 90-pound increase. There's no need for fancy techniques. Deadlift hard and heavy and then let your body rest and grow. Powerlifters A video posted by Rachel ☕ … I typically don’t do deadlifts, but I started a new program - ICF 5X5. Had a quick question in regards to deadlifts and muscle tightness/back pain. If volume skyrockets, the factors above that contribute to a fried nervous system are amplified. I find it extremely hard to squat the day after deadlifting, so I moved my deadlifting to my Leg day as apposed to back day. You'll only deadlift once per week, preferably 3-4 days after squatting. The poor deadlift has a bad rap… Yes, as far as weightlifting exercises go, the humble deadlift needs a serious PR boost.. Lower back pain after deadlift Is it normal to have lower back pain after going for 1rep max on deadlift? We can argue all day about whether the squat or the deadlift is the king of exercises, but look: no caveman squatted under load. The Truth About Lower Back Pain From Deadlifts. If you wake up in the morning with a sharp lower back pain after deadlifts the day before, or an inability to move your back or get out of bed (sudden loss of range of motion), this is not a normal response to deadlifting. Ill substitute a leg day every 3 leg days (So Squat two leg days, then deadlift the third) and I ONLY deadlift on that day. It says to do 1 X 5, but I did 3 X 5 instead. Consequences of my Deadlift Mistake. Below are some things to consider when determining if doing deadlifts post leg-day (or any day for that matter) is a smart move. I did 8 reps with 70-80% of my 1 rep max and I felt good but after going for 1 rep max my lower back … Although it’s not normal, the good news is, it’s probably not serious. In the context of high-rep sets, though, the deadlift takes a lot more than it gives back. You'll also take every fourth week off from deadlifting. In fact, I never go under 5 reps. I can’t do heavy seated shoulder press without aggravating the pain, and I can’t do weighted pull ups or arch my back on the bench press for the same reason. Back pain when deadlifting might be common, but it shouldn't be not normal, says trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston, Mass. Needless to day, I don’t do deadlift 1RM’s any more. If frequency and volume are kept in check, the systemic fatigue that occurs after deadlifting is a normal (and necessary) part of the adaptation process. I do about 10-15 sets and maybe some back … A few days ago I injured my back from deadlifts for the second time in my life. 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