10/10 Deadlift practice and accessories
I have not pulled conventional consistently in 3-4 years. I switched to sumo with powerlifting after hurting my lower back with a nasty rounded back deficit snatch grip deadlift.
My hope is to slowly reintroduce conventional pulling until my form and positioning improves, then slowly increase intensity.
275x2 more like medium pulls at this point
Conventional deadlift, beltless, slight heel
315 for 8 triples, 2-3 deep breaths and full reset between reps
4 sets of 8 with 225
2 sets of 20 with 135
Weighted pull ups
Remembered after the first couple sets that I strained my lower abdominal area setting a weighted pull up PR last week. Switched instead to weighted hangs. Did 3 sets of 2 minutes with a 45 lb plate
Hyper extension rows/ about wheel
Used a 50 lb fixed weight bar, did a back raise followed by 3 rows at the top of the back raise. Supersetted with about wheels. 3 rows+1 raise = 1 rep. 5 rounds of 10 reps
Used a plate loaded ez bar
Good work for me, especially running on 3ish hours of sleep. Will find time to nap today.