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5-3-1 deadlift help

Discussion in 'Strength & Conditioning' started by California Jack, Oct 6, 2012.

  1. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    To start, I am doing 5-3-1 two times weekly. I am only training BP and DL.

    I started pulling Sumo style. With 5-3-1 I normally follow the Boring but Big protocol. However, I do not like pulling that many reps or sets. Any ideas on an assistance lift I can do instead? I tried SLDL but didn't really like it. Thoughts?
     
  2. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999

  3. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    Thats a tough question Jack.

    Maybe cut down the volume and do 3x3 or 5x5 deads after with a lighter weight, instead of BbB 5x10.

    What about deficit conventional deads after?

    What is it you don't like about SLDL? The movement or the volume? You could alter that volume as well.

    You still lifting at home I assume? Kinda limited on assistance lifts.
     
  4. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    Yeah, still lifting in the garage. SLDLs, even with a very light weight make my erectors spasm, at least when doing five sets of ten. I switched from conventional because I was having sacro iliac issues. I have avoided them by switching to Sumo so I think deficit DLs are out of the question.

    I like your idea of less volume on SLDL. I may even throw in some shrugs or power shrugs.

    I guess I could do some heavy swings. Although I really need to work on the bottom of the lift, maybe box squats?
     
  5. BCR

    BCR BIGASS!!!!

    2,827
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    Dec 8, 2002
    New Hampshire
    Ah ok, didn't know you were having some back issues.

    Perhaps sumo deficit instead of conventional deficit?

    Or.......

    Instead of box squats, try bottoms up rack squats? Set up to the depth of where you would be if you were deadlifting.

    For me, those mimic the deadlift since there is no eccentric part of the squat.

    I've heard heavy swings are good for the deadlift but have never tried them.

    As to the assistance volume, I'm pretty sure I read that Wendler said 5x10 is just a start, and after a few cycles you can do 5 sets of whatever (8s, 5s, 3s, etc)
     
  6. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    I had thought about bottom up squats. Not sure my spotter stands go up high enough. If so, five sets of three may be pretty good.
     
  7. Detectorist

    Detectorist

    14,042
    3,332
    Jul 16, 2008
    Missouri
    I'm not sure I understand your question.

    However, if you want to do the safest Deads, do them with a Hex bar. You will not regret it at all. It's just as good as using a barbell and much safer.

    This is the one I use.

    [ame="http://www.amazon.com/Cap-Barbell-Weight-2-Inch-Olympic/dp/B004X1674A/ref=sr_1_2?ie=UTF8&qid=1351236618&sr=8-2&keywords=hex+bar"]Amazon.com: Cap Barbell Weight Bar 2-Inch Zinc Plated Combo Hex Bar Olympic: Sports & Outdoors@@AMEPARAM@@http://ecx.images-amazon.com/images/I/31WPYGffNvL.@@AMEPARAM@@31WPYGffNvL[/ame]
     
  8. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    Not the same lift. I think more of a squat substitute than a DL substitute.

    There is nothing unsafe about deadlifting. Ask Bob Peoples.

    What did you find confusing about the original post?