Removing Romanian deadlift from my routine

[Jankauskas]

I already do the stiff leg version for the hamstrings, and I used to do the Romanian version for lower back at the start of my back workout, but as time went on I noticed my lower back was overdeveloped and my upper back was underdeveloped, so I switched it to the end of my workout.

Now I’m thinking of removing it completely as the stiff legged version also works lower back a bit, and lately my lower back feels overtaxed.

Any thoughts?

 

[Evom1]

You sound like you're using Romanian deadlifts where you should be doing regular deadlifts.

Multiple deadlift variations per week of course is going to tax your low back. On hamstring day do either stiff leg or Romanian, they're nearly the same. On back day do rack deads from knee height for back thickness

 

[Jankauskas]

You sound like you're using Romanian deadlifts where you should be doing regular deadlifts.

Multiple deadlift variations per week of course is going to tax your low back. On hamstring day do either stiff leg or Romanian, they're nearly the same. On back day do rack deads from knee height for back thickness

I usually did my deadlifts the way Dorian used to do them, without the dead stop. I’ll try the rack pulls, I need to get them traps out.

 

[FourOneDeuxFitt]

Also take into consideration when your training legs in correlation to back. If you squatting the day before or after your going in and doing dead’s your lower back is gonna be wiped out.

 

[Xlgx]

I usually did my deadlifts the way Dorian used to do them, without the dead stop. I’ll try the rack pulls, I need to get them traps out.

Below the knees with a snatch grip

 

[weighted chinup]

If you're already doing a deadlift variant for your posterior chain then I don't feel it's necessary for you to perform them on upper back day. Do reverse-hyper or hyper-extensions instead. Reverse hyperextensions are fantastic for low back health and longevity and are relatively non-fatiguing compared to a RDL.

 

[Jankauskas]

Also take into consideration when your training legs in correlation to back. If you squatting the day before or after your going in and doing dead’s your lower back is gonna be wiped out.

I do squat and dead’s on the same day...

 

[FourOneDeuxFitt]

I do squat and dead’s on the same day...

Well that is more than likely crushing your lower back. Why not try splitting them up and give yourself at least a day in between..? Or if your going to do them together take what @weighted chinup said into consideration man.

 

[Jankauskas]

Well that is more than likely crushing your lower back. Why not try splitting them up and give yourself at least a day in between..? Or if your going to do them together take what @weighted chinup said into consideration man.

The way that I train is chest/triceps, back/biceps and legs/shoulders, then repeat. It’s 6 days on 1 day off, so I do the whole leg. Maybe its too much, I do feel exhausted sometimes, but you have to work hard to get results, that’s the way it works. Il swap the Romanian dead’s for the rack pulls above the knee, I’m sure it will alleviate the stress from the lower back.

 

[FourOneDeuxFitt]

The way that I train is chest/triceps, back/biceps and legs/shoulders, then repeat. It’s 6 days on 1 day off, so I do the whole leg. Maybe its too much, I do feel exhausted sometimes, but you have to work hard to get results, that’s the way it works. Il swap the Romanian dead’s for the rack pulls above the knee, I’m sure it will alleviate the stress from the lower back.

It’ll definitely help. You could always use your split like:
Legs/shoulders
Chest/triceps
Back/biceps
Off
Repeat.

One week do heavy squats for legs the first half with rack pulls moderate weight on back day in like a 5x5 or even 3x10 with 30 seconds between the first 5 sets and 60 seconds between the second 5 sets then second half of the week give squats a break or opt for lighter front squats or leg Press for legs and for back do regular dead’s.

Next week first half do heavy leg Press or hack squats work up in sets of 8 until you get to failure for legs followed by regular dead for back and then second half of the week hit back squats in the same fashion as rack pulls the first week and moderate rack pulls 12-15 rep range for more reps.

You have a lot of options to alleviate a lot of your lower back pain. Whatever ends up working for you. Good luck with it bro. Your body will thank you down the road.

 

[Evom1]

The way that I train is chest/triceps, back/biceps and legs/shoulders, then repeat. It’s 6 days on 1 day off, so I do the whole leg. Maybe its too much, I do feel exhausted sometimes, but you have to work hard to get results, that’s the way it works. Il swap the Romanian dead’s for the rack pulls above the knee, I’m sure it will alleviate the stress from the lower back.

Use rack pulls for back training and rdl/stiff leg for hamstrings

 

[Necessary Evil]

If you want to get a more accurate answer it would be good if you posted your whole program here for review. Many people fail to account for exercises that indirectly work for a given muscle group and by that, they have way far increased volume to recover from. This might be one of the reasons why you feel your lower back overtaxed.

 

[Jankauskas]

If you want to get a more accurate answer it would be good if you posted your whole program here for review. Many people fail to account for exercises that indirectly work for a given muscle group and by that, they have way far increased volume to recover from. This might be one of the reasons why you feel your lower back overtaxed.

*takes deep breath*

Chest/triceps/abs

Incline bench
Flat bench
Incline dumbell flyes
Pec-dec
Close grip lying skull crushers
Behind the neck unilateral triceps extensions
Lying neutral grip skull crushers
Decline weighted crunch
Pulley crunch (kneeling)

Back/biceps

Bent over rows
Chest supported rows
T- bar rows
Lat pulldown
Barbell shrugs
Rack pulls (above the knee)
Sitting face pulls
Wide grip EZ bar curls
Close grip EZ bar curls
Hammer curls

Legs/ shoulders

Squats
Leg extensions
Stiff leg deadlift
Lying leg curls
Hip thrusts
Hip abduction machine
Seated calf machine
Seated calf raises
Standing shoulder press (barbell)
Lying rear delt lateral raises
Bent over rear delt lateral raises
Standing lateral raises

4 sets of 8 to 10 reps (failure), 2 minutes rest between compound movements, 45 secs to 1 minute rest between isolated movements. Each workout is done 2 times per week totaling 6 days per week.