Thursdays are my deadlift day. A quick primer for those unfamiliar with my other logs, about 9 months I seriously injured my back. This was not the first time I injured my back in this way, it actually began a couple years ago before I started powerlifting. I was sitting in a chair eating my dinner when I felt like what I thought was a heart attack. The best way I can describe it is feeling like someone has your chest in a vice grip. Come to find out what I actually had was a back spasm in my mid to upper back between the shoulder blades.
About every 6 months or so it would happen again. Each time I'd barely be able to move for about 3 days until it subsided. Once I started powerlifting though it seemed things got better. Then about 9 months ago I was doing rack pulls conventional style (my dominant deadlift form is conventional) and as I came up I knew something was wrong. I came up uneven and ended up seriously injuring my upper back right under my right shoulder blade. For about two weeks I had to walk around tilted over to my right. It took days just to be able to force myself to stand up straight. Following this injury I tried a few more times to deadlift conventional and each time it aggravated things. I became afraid to even attempt half my max.
So rather than give up I decided simply to switch over all my deadlift training to ultra wide sumo deadlifting style while I work on strengthening my upper back. I will still compete conventional, but for training purposes this doesn't seem to aggravate my injury at all.
My training today went as follows.
6 warm up sets on Sumo deadlifts culminating in one set of 5 reps with 20 pounds over my last week of deadlifting.
Straight Leg Deadlifts standing on plates for extra range of motion- I added 10 pounds from last week and hit 2 sets of 10 reps.
Partial Range Romanian Deadlifts- 2 sets of 10 reps
Bent Over Rows 2 sets of 10 reps
Dumbell Rows 3 sets of 10 reps
2 sets of hammer curls
supersetted with
2 sets of 15 calf raises.
Deadlift day is always the most taxing. I feel like I am a walking zombie right now.
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