[Dimitrie Cotiga]

Hey Dimitrie,

It sounds like you’ve given this some good thought and are aware of your limitations when It comes to recovery. Nice work.

My thoughts on trying out the structure you mentioned; Why the hell not. Run it for a couple weeks or months and see how you fair. Ideally you’d be in no pain! Out of interest, was the pain you mentioned in reference to your hip?

Let us know how you get on 👍🏼

Edit** I’d also mention perhaps having a 45 degree hyper into your program (only 1-2 sets) just so you have a hip hinge variation in your rotation for hamstrings. If this isn’t available to you don’t stress

Hi Maddy, thank you for your response. Yes, the pain is in reference to my hip. This happens only when I have my back parallel to the floor in a stiff leg deadlift variation. I guess mechanically my body is in a stronger position with my back position at 45 degrees, like in the conventional.

Unfortunately, I don’t have a 45 degree hyper machine, only low back machines which of course are trash😂. I do have a regular hyperextension, but that’s not a machine, and I don’t see myself putting huge weights on my back with the bar to hyperextend. Or is that the machine you refer to?

[Dimitrie Cotiga]

I would move SLDL to lower body days – you can run it instead of hip thrust or alternate between them

Do you have just this one rotation ?

If you are progressing lifts that’s key , if you wasn’t progressing your lifts then I would potentially look at Scaling back volume but if things are moving you are good to go

Will give it a go and try to start with SLDL on lower day if my legs can’t progress. At the moment yes, I’m having just one rotation and go along with it.[/quote]

As long as it’s progressing, if you see lifts stall might we worth adding another one so you have variety 🙂 [/quote]
I like the conventional deadlifts more, since I can feel they are mechanically better for my body, stiff leg gives me some hip issues even performed with lower weight. I was thinking to adjust to a push day with the same volume, since it recovers good at 3 sleeps, and a lower body day where I also do back and biceps. If I do conventionals on upper day it hinders my leg day after. So I was thinking to try this setup in order to still be able to pull from the floor with no pain( 1 set of conventional 6-10 reps is enough at 3 sleeps), so doing legs at the same time. If I do back at upper and deadlift on the lower body day it hinders my back recovery. Any thoughts of this is a good idea? Seen JP doing something similar at one point and I think this would be a great approach for me as well.

[Dimitrie Cotiga]

I would move SLDL to lower body days – you can run it instead of hip thrust or alternate between them

Do you have just this one rotation ?

If you are progressing lifts that’s key , if you wasn’t progressing your lifts then I would potentially look at Scaling back volume but if things are moving you are good to go

Will give it a go and try to start with SLDL on lower day if my legs can’t progress. At the moment yes, I’m having just one rotation and go along with it.[/quote]

As long as it’s progressing, if you see lifts stall might we worth adding another one so you have variety 🙂 [/quote]
I just had my upper session again yesterday and progressed all my lifts, except my deadlift top set, where I did 220kg x 3. I was confident I was going to get another rep, that’s why I didnt add 1.25 kg on the side. On the back off set I added 1.25 on the side and even got 8 +1 rep. I’m thinking of not doing a set of hip thrust anymore on lower day since I feel my glutes quite a bit after I deadlift, and I can recover better.

[Dimitrie Cotiga]

I would move SLDL to lower body days – you can run it instead of hip thrust or alternate between them

Do you have just this one rotation ?

If you are progressing lifts that’s key , if you wasn’t progressing your lifts then I would potentially look at Scaling back volume but if things are moving you are good to go

Will give it a go and try to start with SLDL on lower day if my legs can’t progress. At the moment yes, I’m having just one rotation and go along with it.