Early intermediate deadlift progression

[Johnsonville]

Hi, I have used the search tool to research this already covered topic but had a hard time finding answers I’ve seen in the past in regards to drop sets and pulling twice a week. So my apologies if this is a bullshit post.

My deadlift has been progressing nicely from 315-400 for 1 set of 5, but my last pull had some form breakdown on my forth and fifth reps where I felt my back rounding, but no pain, and I was wondering where to go in regards to drop sets, or if I should switch to splitting up the movement. I currently do 1x5 heavy, 8x4 rows, and 5x3 @80% of heavy day. Should I keep the linear progression and add drop sets as my work set reps fall? Also, how many drop sets would be recommended? Lastly, I have not been able to consistently squat for the past two years and currently have not squatted in a month due to injuries; just mentioning in case it changes my deadlift programming.

Current stats:
Age 27
5’11”
215lbs
Squat 225 5rm
Bench 225 1rm
Press 160 1rm
DL 400 5rm

Thanks in advance for any replies

[Nick Delgadillo]

Switch to rack pulls on your heavy day staying at 1x5. Keep the full deadlift on Friday and switch to sets of 5. No point in doing triples on an 80% backoff. Don't do drop sets on your deadlift. Instead figure out how to get squatting again. VERY FEW people, an extremely minuscule percentage, can't squat. Fix your form, go to box squats, do whatever it takes.

[Johnsonville]

Thanks for the response nick. For Friday, just to clarify, should I keep it medium intensity three sets at ~80-90 5rm?

And regarding the squats, 8 years of rugby and three shoulder dislocations makes the low bar near impossible to get into, and when I can my lack of mobility flairs up an old case of chronic golfers elbow that gets bad enough to put me out of work. High bar I can’t seem to be able to get right because even 135 will give me pretty bad patellar tendinitis that I’ve had off and on my whole life. I’m a bit stumped.

[Nick Delgadillo]

If you're not squatting, you can keep it at 3 sets. When you start squatting again, you'll probably need to be at more like 2 sets. Just leave the loads where they are and add weight each week to both pulling days. Make bigger jumps on the rack pulls as you get better at them. They'll quickly pull way ahead of your 2x5 deadlifts on Med day. That's what you want.

Low bar may be out for you, but you can squat high bar. Just learn to control your knee position so your knees aren't constantly aggravated. Start with a light bar, add a little bit of weight at a time. If that's messing up your knees, go to box squats. The knee situation may not ever go away completely, but you'll push things up enough to be able to train.

[zft]

where I felt my back rounding

Did you film yourself so you could actually check? I often feel my back rounding on the last couple reps, but it never actually does.

[Johnsonville]

Thanks for the advice I appreciate it. And will get squatting again tomorrow.

[Johnsonville]

I have never take. A video and will next heavy day that’s a good idea. More than anytbing I feel like I lost tension in my lower back, and assumed it was rounding