My ability to perform deadlifts was significantly hampered for a great deal of this year because of my lower back injury that occurred at the end of January. I might have attempted a couple deadlift sessions in the first few weeks after the injury and another short session a couple months later, but mostly I couldn’t deadlift until May when I needed to prepare for Provincials in June. I think I worked up to a single rep at 225 pounds, and even that didn’t feel very good. At Provincials, my deadlifts felt really good and easy…because they were easy weights for me. Tweaking my back during one of my squats meant I had to be even more conservative with my deadlift attempts than originally planned. My three deadlift attempts were: 187 pounds, 226 pounds, and 248 pounds. That was the end of deadlifting for a little more than a month or late July.
Deadlifts returned to my training when I got my new coach and program. Even though I had provided him with all of the pertinent information as it related to my injury/recovery and previous training and competitions, the first deadlift session, as programmed, was a little too much. Those first deadlift sessions were from a deficit, but the original working weight was 220 pounds. I never even bothered attempting to use that weight, because my warm up set at 195 pounds felt heavy, tough, and hard on my back. My coach scaled back my deadlift numbers. After a few weeks of deficits with back aches, he took away the deficit. Since then I’ve been feeling the deadlift love once again. Today’s deadlift session saw my working sets at 220 pounds…that same weight I couldn’t do 9 weeks ago!
1. deadlifts (2-2×1) 4-6 reps
warm up: 45 lbs x 10, 95 x 6, 135 x 5, 165 x 3, 195 x 3, 205 x 2
main event, with belt: 220 lbs x 6, 220 x 4, 220 x 3, 220 x 4, 220 x 3
The first set felt like it was flying. So good and honestly surprising. The second set still felt decent, but I knew I’d have difficulty maxing out reps for each set. The third and fifth sets were not as good as I’d like, since I didn’t even get the four reps I was shooting for. It was a case of the loss of tension, loss of rhythm in both sets. On the third set, I tried to regroup. I stood up and reset my position, inhaled and tried to lock my body into tension…nope. When it comes to deadlifts, I listen to my body when it tells me to stop. I also know that as the weight on the bar gets heavier, my ability to perform multiple deadlift reps drops significantly. I’ve never been someone who can use 80% of my max for reps. But aside from those two glitches, I think my deadlifts were decent today. It was good to feel progress, to know that I am indeed coming back from injury and getting stronger all the time.
2. competition bench (2-1×0) 6-8 reps
warm up: 45 lbs x 6, 65 x 4, 85 x 3, 100 x 3
main event: 110 x 6, 110 x 6, 110 x 6, 110 x 6
These felt a little tough today. I’d say each set was an RPE of 9. The fact that my calluses were now tender and sore from the deadlifts probably didn’t help, but mostly I just feel a little fatigued this week.
3. pause deadlifts (3-1×0) 4-6 reps
145 lbs x 4, 145 x 4, 145 x 4
Legs felt done like dinner. Grip felt done like dinner. I’d rather pause squat.
4. pull downs 8-12 reps
70 lbs x 12, 80 lbs x 12
This is the first time pull downs have been in my new training program, which also means that I haven’t done pull downs for a few months now. My coach left the weight up to me. I did a couple of reps at 50 pounds before deciding that 70 would be a better place to begin. That was relatively easy, so I increased the weight on the second set.
x 45 seconds, x 40 seconds, x 30 seconds
The first plank felt almost easy. On the last plank, I could hear my abs screaming in misery.
And now, after two training days which saw increases in weight along with lots of sets, I’m almost looking forward to Friday’s 10 working sets of bench. When I first saw this week’s program, I thought all those sets might do me in, but now I think they might be the easiest part of the strength portion of this week’s program!