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Deadlift frequency/recovery

  • 29-06-2010 3:51pm
    #1
    omniscient_toad
    Registered Users, Registered Users 2 Posts: 833 ✭✭✭


    I've had some long running shoulder problems the last few months which have more or less ended most upper body lifts so I've been working on squats and deadlifts more frequently, I'm just not sure as I'm progressing how long I need for recovery and what sort of volume I should be doing. I'm usually fairly well able to judge myself what I'm ready for and when I should lay off a bit but the deadlift is giving me problems as the weight increases, specifically in my lower back which seems to be taking longer and longer to recover and ends up stiff as a board for days.

    At the moment I'd lift then take a rest day, then lift etc, alternating between squats and deadlifts as the main lift which would mean I'd deadlift have a rest day, squat, have another rest day and then deadlift again in about four days. I'm lifting 3x8 every time at 135 kilos and trying to up it as I can. Should I be alternating a lighter deadlift day, or perhaps swapping every second deadlift session for goodmornings/rows etc?

    Like I said usually for squats/bench etc I'd be able to judge myself when to lay off or swap in some accesory lifts for a break but I'm finding it hard to judge the deadlift/lower back, I'd really appreciate any recommendations or someone sharing their deadlift scheduling.


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Really it depends on where you are on your training progress, and how close you are to maxing out your deadlift.

    If you're able to make continual gains, you should be able to deadlift every 4 days or so (if I'm calculating that correctly)

    How long has your dead been at 135Kg? Have you always gone for 3 sets of 8? What's your squat at?

    If I were you I'd go see a good physical therapist and sort those shoulders out though.


  • #3
    omniscient_toad
    Registered Users, Registered Users 2 Posts: 833 ✭✭✭omniscient_toad


    Thanks for the suggestions, the shoulders are a whole other story! I've been through about 4 physios now and I'm waiting on MRI results at the moment.

    My squats at 120 for 3x8 and I've been at 130 on the deadlift about two or three weeks now, I just feel like I'm struggling to maintain that currently, let alone put more weight on at times.


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