Max Effort Deadlift

Sunday was a deadlift day at Apollon Gym

The plan was to work up with a reverse average band sumo, and after a couple of weeks of minimal training, I felt like it was going to be a good day. Kind of, but not quite.

Did a quick warm-up with some back extensions, and got to work.

135 x 5

225 x 1

275 x 1

315 x 1

365 x 1

405 x 1

455 x 1

495 x 1

Here's where things got tricky, On the 495, my foot slipped and I lost it at the top. Years of chalk and baby powder being ground into the rubber flooring has made them somewhat slick. The guys using a conventional stance had no problem, but I was suffering.

545 x 1

For this one, I stood on mats and placed the weight on mats to keep the starting position the same. The mats helped but I still didn't feel totally grounded. I cut the session at 545 even though I felt good because it doesn't take much to throw my back/hips out of wack and I didn't want to risk an injury. At some point this week I'll make my way over to a Home Depot and pick p some cheap carpeting so that this isn't an issue going forward. Since I pull sumo exclusively now, I can't let the slipping affect any more training sessions.

After the pulling, I did some light goodmornings with the SS bar. I stayed very light (115) and practiced holding my back as ridged as possible and fighting the urge to round over. I will keep this exercise in the mix and slowly ramp up the weight as I get healthier and stronger.

Finished with 4 sets of 15 cable pullthroughs and pulldown abs.

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