Friday, February 6, 2009 by Rebecca

Deadlift don'ts

Warmup: ME, run 800m, buch o pushups, situps, burpees, squats, DL drills with a PVC

Deadlifts 30-5-5-5-5-5

85-115-125-130(f rep 5)-130(f rep 5)-120(f rep 2 - just nothing left)

I wasn't sure whether I was really recovered from my cold, but the run actually felt really good.

I did the first 30DL in about 2:35.

My sets at 115 and 125 felt really strong. Max watched ... one of them, don't remember which, and said it looked really solid. Somewhere around rep 3 or 4 of my first set of 130 my form died and I started pulling with a rounded lower back and getting stuck, and instead of backing off and going lighter to maintain form, i tried again (not really realizing until much later that it was form and not strength that was failing me). Frustratingly (with both sets of 130) the first rep was great, the second was good, the 3rd was fine - the 4th I muscled through and then the 5th just got stuck. Now, given, it wasn't very long ago that this weight was my 1 rep max.

I knew something wasn't quite right when I got stuck half way up - because when the form is right, as long as I get it off the ground, i can pretty much get it all the way up, but it's really hard (for me) to put 2+2 together in the middle of a heavy DL set. I'm a littte irritated that no one called me on my bad form until rep 5 of my second set of 130. I was in a group of 3 other girls and we were all watching each other's form so ... I don't know what happened. The other girls were fairly new, so maybe they just didn't know what to look for, or just didn't feel comfortable saying "stop". It was only when another girl came over from another group and mentioned that I was really rounding my back that I finally made the connection. I tried moving the weight down for the last set to try to get the form right, but the bad form reps had sapped me, and I wasn't able to get the bar up with good form, so I decided to call it a night.

Today my lower back is saying FU for being a bone headed dumbass.

1 comment:

Jenn said...

That's a buttload of DLs, Rebecca. Hopefully your back's just a little upset with you and not really hurt.

Post a Comment