9-7-14 – Sumo Deadlifts
Today was the first day I have deadlifted since I hurt my back a couple of months ago. I came into the session with the goal of handling at most 315 lbs. I decided to lift with a sumo stance. This takes pressure off my lower back a great deal plus it has been awhile since I last did sumo.
Every set I finished, the more confident I felt. I felt no pressure on my lower back. I was able to keep my body in an upright position throughout each rep because I kept my abs pushed hard against my belt. I was able to work up to 475 lbs. That was way more than I expected to lift. My lockout was weak but I was happy that I was able to deadlift without pain.
I worked on some light accessories movements, but they were still focused on my weaknesses, my lower back and abs being the priority.
I had a great supporting cast, Brian Roberts, Steve Poniatowski, and Mark Rose, who helped push me through the session. I am looking forward to getting back on the platform!
MAKE IT HAPPEN
| Deadlifts Warm Ups 135 x 5 135 x 5 225 x 5 275 x 3 315 x 3 Working Sets 335 x 1 355 x 1 375 x 1 405 x 1 425 x 1 445 x 1 455 x 1 475 x 1 Down Set 405 x 5 |
| Band Goodmornings 4 x 12 - orange band |
| Band Spreads 4 x 25 - red band |
| Reverse Hypers 4 x 10 - 90 |
| Abs Side Bends 3 x 20 - 65 Ab Wheel 2 x 10 |