Coming back to Powerlifting

[bma_mat]

I originally did your workout for 4 months, and gained an impressive 35 pounds on it.

I am a competitive athlete, and stopped doing it after that time.


My question:

I have a lower back problem I really need to fix, and deadlifts are really the only exercise that make the pain go away. Would it be fine to switch squats for deadlifts (deadlift 3 times a week, squats 1.5 times a week), or should I stick with the original routine?

This is mainly to help strengthen my lower back.

And if the answer is yes to switching, should I switch deadlift format to 3 sets, or stay at 1 set?


Thank you very much.

Mat.

[Mark Rippetoe]

You are a competitive powerlifter? You're not deadlifting now? You can't squat and deadlift at the same time? Please clarify.

[bma_mat]

Sorry for not clarifying.

I compete in Brazilian Jiu Jitsu. So when training for competitions 6-7 times a week, I can't really stay on a 3 day per week powerlifting program because I have no time for rest.

But now that I'm suffering from some pretty bad lower back pain (which deadlifting DID help with when I did a 4 month powerlifting workout), I am going to give 2-3 months of exclusive time to powerlifting, to see if it helps with my lower back pain, since it's hindering me from training in BJJ.

Last time I religiously followed your routine that you have in your Starting Strength book, along with the diet recommendations.

I was just wondering, that since I will be doing this mostly for lower back strengthening, which is my main goal, would you recommend I switch the squats and deadlifts around (so I'm deadlifting more than squatting), or should I stick with the original program, is 1.5 times a week, 1 set of 5 reps enough for the lower back?


Was just curious with your recommendation


I really think it's amazing that you have time to answer so many people's questions.

Thanks,
Mat.

[Mark Rippetoe]

Just stick to the original program, which is actually not powerlifting.

[AusPEteach]

I remember a fellow that took a few months off from MMA to get stronger and to help his back pain. In 13 weeks he went from being the weakest to the strongest person in his group, they were telling him to be more gentle he says. His back was feeling better also. I believe he went 40kg 3x5 squat to 125kg 3x5 in that 13 weeks.

[joosejpr]

Would it be fine to switch squats for deadlifts (deadlift 3 times a week, squats 1.5 times a week), or should I stick with the original routine?

My personal experience is that DL 1.5 times/week is plenty exhausting. You'd kill yourself if you DLd every workout. That is C to the Razy.