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!


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
Side Bends
3 x 20 - 65
Ab Wheel
2 x 10