Starting Waterbury Anti-Bodybuilding Hypertrophy I

[bwetterauer]

Hi:

I'm starting the Waterbury Anti-Bodybuilding Hypertrophy I workout and wanted to know what I could sub for Deadlifts on Day 7. I've done them before, but I hurt back playing basketball about 3 months ago and don't want to stress it more by doing Deadlifts during recovery. back feels pretty good, but I did one legged deadlifts and back is pretty sore.

What would you suggest? I have a month until I go on vacation to the Carribean and would like a solid month workout before I go. I'm about 6'0 190lbs and would like to lose about 5lbs. I know most of losing weight it diet and I've cut out alcohol and sugar, but wanted to know if this workout is the best for me.

Here's the 1st week of the workout:

Day 1 (80% of 1RM)
10x3 Flat BB Bench Presses
10x3 BB Rows

Day 3 (60% of 1RM)
5x10 BB Front Squats
5x10 Hanging Pikes
5x10 Standing Calf Raises

Day 5 (60% of 1RM)
5x10 Dips
5x10 Chin-Ups

Day 7 (80% of 1RM)
10x3 Deadlifts
10x3 Seated Calf Raises
10x3 Decline Sit-Ups

[Boss Man]

How are you with Good Mornings?

[bwetterauer]

I'm better with Back Extensions than Good Mornings.

But is there another exercise that I could combine with Back Extensions that would give me the same results as Deadlifts.

[Boss Man]

What is it?