hurt my back twice doing dl's, just drop this one?

[jimmy1]

I hurt my spine, doing dl's, I felt a sharp pain just before lockout, in the middle of my back. Because of this I havent worked out for a while. Now Im starting again, should I just drop dl'? I used to dl over 300 pounds, now Im afraid to lift 200.

Are there any replacement exercises? I have no pain at all when I squat. Would sld be a decent replacement?

Im planning on continuing my 5x5, will this work without the dl.


I wanna do this routine

Thx..
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[Flow'n]

I would figure out why you keep hurting yourself deadlifting before anything else.

[Gierrod]

Same ild figure out what happend u cant leave deadlifts out there uber!

[Rowan11088]

If you drop deadlifts, your back will only get weaker and more vulnerable to injury. You're clearly doing something wrong, work on your form using LIGHT weight for now. Also, try adding stuff like glute ham raises and reverse hypers as assistance for your spinal erectors and posterior chain.

[big_john127]

Yeah, fix your DL form.

[rckvl]

Originally Posted by Rowan11088

If you drop deadlifts, your back will only get weaker and more vulnerable to injury. You're clearly doing something wrong, work on your form using LIGHT weight for now. Also, try adding stuff like glute ham raises and reverse hypers as assistance for your spinal erectors and posterior chain.

Good advice.

[jimmy1]

But I think my form is decent. I try not to round my back, lean backwards etc..

[Centaur]

I wrecked my back doing heavy DL's as well. Bad form on my part. Attempting it again I caused another minor injury. Since then I've dropped them.

Deadlifts are not that important to me though. I lift as a supplement to my other training. Power Cleans, DB Deadlift Twists, Hypers and GM's are viable substitutes for me.

[jimmy1]

Originally Posted by Centaur

I wrecked my back doing heavy DL's as well. Bad form on my part. Attempting it again I caused another minor injury. Since then I've dropped them.

Deadlifts are not that important to me though. I lift as a supplement to my other training. Power Cleans, DB Deadlift Twists, Hypers and GM's are viable substitutes for me.

Thx's thats what I was looking for. Why do dl's if I cant go heavy.

[rckvl]

Originally Posted by jimmy1

But I think my form is decent. I try not to round my back, lean backwards etc..

Post a video of your form so it can be determined if you are pulling correctly.