Sub-maximal deadlift programming?

[dsiomtw]

Me: 45 year old early intermediate, somewhat recovery challenged due to work/family/life, stress, not enough sleep, etc.

My back: I have a herniated disc at L5-S1. Strength training has helped tremendously. My back is "bulletproof" in terms of normal day to day life.

My problem: As my deadlift has increased to currently 385, I feel like I'm close to the limits of what I can safely deadlift given the herniated disc and my current programming that calls for a PR every Friday. As the weight has gone up my low back is now almost constantly sore, I continue to have minor injuries every few months, and I'm not a pussy but if I'm being honest I'm pretty much at the point where I'm scared of deadlifting on Friday.

My question: I'm currently doing "old man" texas method, at least for squats and deadlifts. Every intensity day is an RPE 9.5/10 for deadlifts, which I feel is just too much for my low back. Is there some other type of sub-maximal deadlift programming I can use to continue to develop and strengthen the posterior chain, and help offset all the sitting in front of computers that I do? I've never done any type of RPE work, but I feel like my "heavy" deadlifts should be around an RPE 8 and not 10. I don't seem to have a problem with higher volume, it's just the RPE 10/PR weights that seem to be a problem.

Thanks!

[Andy Baker (KSC)]

Are you trying to do a one set of 5 every Friday?? And are you doing any other pulling or is this it?

[dsiomtw]

Are you trying to do a one set of 5 every Friday?? And are you doing any other pulling or is this it?

Yup, just one set of 5 on Friday for DL. I can't do the other pulling exercises due to a messed up shoulder, but I also do rows and chins a few times a week.

[Rodolfo Bryant]

[...] I can't do the other pulling exercises due to a messed up shoulder, but I also do rows and chins a few times a week.

You can deadlift but you can't do movements that are similar, due to a shoulder? What does a SLDL, RDL, or even a deficit deadlift do to the shoulder that a conventional DL does not?

Also, you perform the shoulder-centric movements that are the row/chin?

I'm sure since Andy's here he can prescribe something with more confidence than I can so I'm just trying to understand your presumed limitations.

[Andy Baker (KSC)]

He’s probably talking cleans and snatches.

In general you need to probably start playing with some variables. I’d start with adding some volume on Monday at perhaps 2-3x5 at perhaps -10% from current 1x5 and then increasing intensity on Friday and working on a 3 week rotation of different rep ranges. Start with something like 5x385, 3x400, 1-2x415. Simple shit like that can last for quite a while

I also wouldn’t rule out taking an easy week on deads or even not deadlifting for a week if your low back hasn’t had a break for a while

[dsiomtw]

Ya sorry I wasn't more clear. Definitely can't clean or snatch. I can do any type of deadlift. My shoulder is fine with chins, and fine with rows as well as long as I don't do them explosively and don't pull my elbows TOO far back. I also have to limit my bench press and can only lower the bar to about an inch off my chest. Presses are also fine as long as I do them super strict, but again I have to slightly limit the range because I can't lower the bar all the way to the front of my delts else there is pain.

Thanks for the ideas Andy. I will definitely give that some thought and formulate a new plan based on that and give it a go.

I absolutely do take an entire week off every 8-12 weeks, or earlier if I need to. I've experimented with deloads, light weeks, and everything else but I've found that what works best for me is taking an entire week off every once in a while. The rest is great for my body and I come back at the same weight feeling even stronger.