When I walked into the gym this morning, my coach said that we’d do some deadlifts if my back was feeling okay. I’m sure he was hoping that my back was feeling okay, because, aside from wanting me to be healthy again, being able to deadlift is kind of important heading into a competition! Last week I was allowed to do one super light set of deadlifts at 65 pounds, and those felt good. I did have a couple of deadlift sessions in March, but the second one was cut short because of the back. Really, I have hardly deadlifted at all since the beginning of my back problems at the end of January. As excited as I was to be allowed to deadlift this morning, I was also tentative and nervous. What if the back screamed in pain? What if deadlifting set me back again? Only one way to find out…
but first a set of Romanian deadlifts 45 lbs x 10
95 lbs x 5, 135 x 5, 165 x 3
with belt: 185 x 2, 205 x 1, 205 x 1, 205 x 1
Although I haven’t deadlifted for a while, we kept my reps low, because why run the risk of aggravating the back for the sake of more reps! The first couple of sets felt pretty good. I think I first “felt” my back during the set at 165 pounds. It was fine as I set up and even as I created tension, but I could feel some discomfort and pressure in the low back as I lifted. I think that first “heavy” set was the worst in terms of how the back felt, but there was a measure of discomfort, maybe even pain for the rest of the sets. As a result, I was probably more tentative than I should be. The second rep at 185 was too far from my body from the start, but I was using a double overhand grip beyond what I would normally be able to manage. An alternated mixed grip for the heavy singles worked well, and each single improved on the previous. The deadlifts weren’t all perfect, but I was able to deadlift. The best part is that there was no pain or discomfort in the back beyond each rep. After my training I went to work and still felt no change or increase in back pain or discomfort! Hopefully the back will still feel as good tomorrow!
1b. bench press-close grip
feet on bench, small arch: 43 lbs x 10, 63 x 5, 93 x 5
with legs and arch: 103 x 3, 115 x 3, 115 x 3, 115 x 3, 120 x 3
With how much benching I’ve done over the past five months, I am beginning to dislike the close grip. The range of motion is just so huge, and I always seem to have more issues with bringing the bar down to the same place on my chest consistently. My last set at 115 was the best and fastest. The set at 120 was kind of slow, and I’m pretty sure the second rep’s bar path was a mess.
2a. reverse hypers with long strap
60 lbs x 20
2b. single arm kettlebell rows
16kg x 15 each