So my training is pretty limited at the moment while recovering from this rotator tear. Deads & squats are fine. Accessory work (back) is challenging because there's only so much I can do, so I've been thinking of developing a routine based solely around deadlift variations. Kind of a blend of Conjugate & 5/3/1, but a little more drawn out, no real ME 1-2 rep work and obviously doing what I can within my recovery. Thought I'd share to see if anyone had any thoughts because I really don't know where else to ask other than the FORVM lol.
2 deadlift days a week. 1 workout would be DE work against bands with varying grips/stances. The other would be my own hybrid workout. I have 2 different ideas here with that. Here's a rough example of both thoughts:
IDEA 1: More of a 5/3/1 approach but a tad higher reps to try and not tax the back/shoulder AS much with lower reps. Week 1- 7, Week 2 - 5, Week 3 - 3. Workout would be as follow:
Block pulls, Normal off the floor, Deficit pulls, Sumo pulls
**Would be based off a % of course. A tad lower than a typical 5/3/1 because I'm clearly not meet prepping or anything and the reps would be a little higher. Thought it would be a good time to really focus on form and long term growth from top to bottom in the dead.
IDEA 2:
Week 1- Rack pulls
Week 2- Block pulls
Week 3- Normal off the floor
Week 4- Deficit pulls
Week 5- Deload
**I understand rack pulls aren’t super transitional to a deadlift but it’d be more of an effort to try and keep some thickness in my back while I can’t really do any rows. MOST LIKELY an AMAP with the goal being 5-8 reps each week.
The first iteration of either would be where I set my baseline % and/or weights and go from there because it'd be sort of an uncharted approach. Not sure if I'd attempt a specific % OR a specific weight and just add each mini cycle.
Both of these approaches (in my mind at least) would be to supplement DL work AND accessory work with the higher reps involved compared to a normal deadlift strength routine. Again the overall picture is to do what I can and try to focus on being a better well-rounded dead lifter until I’m completely cleared by my MD and by the Army.