One of the things I like about training is that you can chalk up every little advance as a win. As long as you keep going for weeks and months you’ll wind up better off than you are today. It’s that kaizen principle I’ve blogged about before (although the link eludes me).
With that said, today wasn’t great but I got some things done that I really needed to. My deadlift has always been my pet lift and in the past has remained pretty decent even when the rest of my training goes to hell. Ever since my big cross-country move my back has been touchy and my deadlift has suffered. The last time I tried to pull I basically couldn’t even complete the movement without pain. I needed to take a few steps back along the progression but I wasn’t willing to do it. Now, going back in with a clean slate I came in with the same plan I would take with a brand new client and I got through the session without any pain.
Instead of warming up with a single rep at 315 and then jumping up by 50 pounds until I got to my working set, I started out with 225. I also started pulling off a fairly tall block (maybe 5 inches?) and added a 1/2 inch rubber mat under my feet until I got to a block height that allowed me to get the most range of motion I could without pain. That wound up being 3 mats.
block pull: 225×1 (no mats), x1 (1 mat), x1 (2 mats), x1 (3 mats), 275 x 1, 5,5,5
invert rows on rings bw x 3 x 10 superset with
1LRDL 3 x 10 L and R
I got to reading Eric Cressey’s blog and found some stuff by the Posture Restoration Institute about being stuck in “right stance”. I wanted to test and see if I was capable of standing on my left foot and pulling a band across my body from right to left. Turns out I really can’t, so that’s a movement I’m going to start working on.
After those pulls and the weird band work, my torso musculature feels all stretched out and tired. I’m definitely shaking something loose, so to speak, and I hope my back/deadlift yield dividends because of it.