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Anyone Effectively Replace Deadlifts In My 5x5?

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DaveH
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2003/12/22 11:47:51 (permalink)

Anyone Effectively Replace Deadlifts In My 5x5?

Hi all,

I've been seeing a sports physio the last 2 weeks regarding an injury to my lattimus dorsi which is aggravated by Deadlifts and Squats.

Through many visits we were able to modify my squat and deadlift technique so that the muscle that was injured can not get hit by training again.

Having had great results, I can Squat effectively again with no pain I still cannot deadlift effectively though.

My physio has advised me to layoff the deadlifts for a while.

Seeing as they are one of my favourite exercises I am a bit annoyed but if I stop doing them now perhaps I can pick them up later on down the line.

Anyway my pull day looks like this:

Deadlifts 5x5
Barbell Bentover rows 5x5
Barbell Curls 5x5.

Can anyone effectively replace the Deadlifts for me into my day 1 of 5x5?

I will also not be able to powerclean or snatch.

I know I am really hindering my results but I cannot deadlift in the short term.

Physio has cleared me to go back in the gym but I just can't deadlift for a while. I have to let this muscle heal it's no use working through this pain.

Any advice greatly appreciated...
#1

10 Replies Related Threads

    Big-Ron
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 12:25:09 (permalink)
    If its an injury to the lattisimus dorsi (lats) then i would advised against doing barbell rows for sure, they have been in the past year been the single biggest contributor to my lat growth and im sure it wouldn't help an injury heal by continuing to stress them in such a way.

    My advice from experience is rest until your 100%, alright keep some mobility work going on, otherwise long-term problems could develop. Trust me
    #2
    DaveH
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 12:34:43 (permalink)
    quote:
    Originally posted by Big-Ron

    If its an injury to the lattisimus dorsi (lats) then i would advised against doing barbell rows for sure, they have been in the past year been the single biggest contributor to my lat growth and im sure it wouldn't help an injury heal by continuing to stress them in such a way.

    My advice from experience is rest until your 100%, alright keep some mobility work going on, otherwise long-term problems could develop. Trust me



    Thanks,

    Barbell Rows do not bother my muscle for some reason.

    It's like the bottom part of the lat if that makes sense and it is only affected by Deadlifts now.

    If I remove Deadlifts I can train. I have already had a 2 week layoff and am able to go about my life with no pain it's just deadlifts.

    The physio has given me the all clear to train just to leave out deads for a while.

    I need to adjust my pull day effectively...

    #3
    veganlifter
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 14:33:37 (permalink)
    perhaps good mornings as well?
    #4
    moosy_jas
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 14:50:51 (permalink)
    At which part of the lift u feel the irritation in ur lats, for example when the bar below the knee, above, or in the final position of standing and holding the bar?

    moosy
    #5
    DaveH
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 15:00:51 (permalink)
    quote:
    Originally posted by moosy_jas

    At which part of the lift u feel the irritation in ur lats, for example when the bar below the knee, above, or in the final position of standing and holding the bar?

    moosy



    It's when the bar goes above the knee. I do it with a light poundage I have no problem.

    When I do my 5 working sets of 127kg (excluding bar) is when I notice it.

    It needs time to heal. The pain's on the right which is because my spine goes off to the left slightly... I never had pain until about 4 weeks ago. Physio said it is healing well but to lay off the deads for a while...
    #6
    DaveH
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 15:02:47 (permalink)
    quote:
    Originally posted by JohnnyFive

    hypers would be the least stressful exercise for your lats



    Many thanks for you help,

    I don't suppose you know a way I can do these without a hyperextension bench do you? My gym don't have one...

    Also with the exclusion of deads should I worry about my traps not getting hit?

    #7
    Knighty
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 15:18:38 (permalink)
    quote:
    Originally posted by veganlifter

    perhaps good mornings as well?



    Was about to say the same thing myself
    #8
    GoldenArrow
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 17:06:54 (permalink)
    Meant to ask, did you see the guy I mentioned?
    #9
    DaveH
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 17:19:54 (permalink)
    quote:
    Originally posted by GoldenArrow

    Meant to ask, did you see the guy I mentioned?



    Hi,

    No I went to see someone a bit more local to me. Thanks for giving me the info though...

    How you are coping with your injury?
    #10
    GoldenArrow
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    RE: Anyone Effectively Replace Deadlifts In My 5x5? 2003/12/22 17:40:07 (permalink)
    Feeling better every day, using Ibuprofen gel to keep the swelling down so it doesn't lock up all the time and doing a cool stretch he showed me that makes all your vertabrae crack - hardcore! - ....still no squats, deads, rows, bench etc though, making for some interesting improvised workouts! (ie. How do you hit traps without putting weight on your shoulders/back!)
    #11
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