Something happened in the midst of my deadlift sets this morning, and my back has been cranky ever since. Only this is the right side of my lower back, while the left side has bothered me most over the course of the year. <sigh> Just yesterday my coach had asked how the SI was feeling, and I said everything was feeling good. <sigh> About 5 weeks out from competition and this is not what I want to be feeling right now. Fatigue? Yes. Minor aches and pains? Okay. This? No. But I know what to do and I am motivated to do what it takes to get this back under control again.
1. deadlifts (2-2×1) 4-5 reps
warm up: 45 lbs x 10, 95 x 7, 135 x 4, 165 x 4, with belt 195 x 3, 205 x 2
main event, with belt: 220 lbs x 5, 220 x 5, 220 x 4, 220 x 4, 220 x 2
Deadlifts were feeling good up until midway through the third working set when I felt a mild ache on the right side of my lower back. It could be felt throughout my final sets, too. In fact, the final set was cut short, because I lost my tension while trying to stretch my back a bit between reps.
2. competition bench (2-1×0) 6-8 reps
warm up: 45 lbs x 8, 65 x 6, 85 x 4, 100 x 3
The mild back ache gained some intensity during my bench sets thanks to the arch. I put my feet up on the bench to keep my back flat for my final two warm up sets.
main event: 110 lbs x 5, 110 x 6, 110 x 4, 110 x 3
Feet down and as much arch as I could tolerate which seemed to get less and less each set. These felt tough today, and I certainly had better numbers with the same weight last week. Thankfully my shoulder wasn’t an issue, but the back certainly was.
3. pause deadlifts (3-1×0) 4-6 reps
145 lbs x 5, 145 x 5, 145 x 4
With the way my back was feeling, I expected that these would be problematic and hard; however, they actually felt pretty good. I was definitely fatigued by the final set though, and there was a lovely burn in my glutes by the time I’d finish a set.
4. pull downs
70 lbs x 8, 80 lbs x 6
My coach programmed 90 pounds for these today, but I could barely get the bar to my chest. I dropped the weight and then added a bit on the second set. Again, I had better numbers for these last week.
x 50 seconds, x 35 seconds, x 30 seconds
I came into the gym expecting a tough but good session, so what I experienced was a bit frustrating. Tough is acceptable, but I am so done with the back issues! And right now, I’m in a bit of pain. I’ve got some stretches and rolling to do at home, and I’ve been instructed to take an extra rest day. I will. That will mean making adjustments to next week’s training days, but I need to keep this back issue from becoming a major thing again.