Romanian Deadlifts for Back Rehab

[anti]

I've been recovering from a herniated L5-S1 the past few months and for the past two weeks I've started working my back again, trying to get it strong again.

I started out at very conservative weights in a Starting Strength style program.

Mon:
Back Squat 3x5
Bench Press 5x5 (Volume)
Deadlift / Power Clean (alternated)
Pull-ups

Wed:
Back Squat 3x5
Bench Press 2x5 (Recovery)
Deadlift / Power Clean (alternated)

Fri:
Back Squat 3x5
Bench Press PR (Intensity)
Weighted Pull-ups
Deadlift / Power Clean (alternated)
Shoulder Press 3x5


I'm adding 5kg to my deadlifts each workout, and I'm afraid of going too heavy too soon. Would it be wise to go Mon: Deadlifts, Wed: Romanian Deadlifts, Fri: Power Cleans to slow down the deadlift progress and further strengthen the lower back?

Before my injury I was doing olympic weightlifting and my coach used to have me do Romanian deadlifts. I felt they had a great carry over to lower back strength.

Also, since you may have worked with people with herniated discs, is there anything else you'd recommend for someone who's just recovered from one?

A different approach to rebuilding lower back strength, maybe?

Thanks for your time.

[Mark Rippetoe]

If you're rehabbing an actual herniation, I think that I'd delay the use of explosive lifts for a while, and just sub the RDLs for the cleans. And I would also be doing some back extensions or reverse hypers, both if you can. This would have you DLing, RDL, and extensions each once/week, which will not crowd your recovery for the deadlift quite as much as the workout you have listed.

[anti]

Solid advice, Coach Rip. Thanks.

Since I have you here, would you mind answering a quick question on the Romanian deadlift?

I'm just wondering how many sets you would prescribe, I was thinking one set of five as to not cloud my recovery from the deadlifts, but I'm not sure if I would be selling myself short. Maybe three sets would be a better bet?


I was thinking:

Mon:
Deadlift 1x5

Wed:
Romanian deadlift 1x5

Fri:
Back Extensions 3x10


Thanks again for the reply.

[Mark Rippetoe]

If your primary concern is rehab, I'd do 3 sets of 8 across with a lighter weight.

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