Richard Gibney's 365 Days of Fitness: Day 276

Day 276 After the badminton tournament this weekend, my body was still pretty sore in some very specific spots. My left heel and calf, right thigh and right arm from my fingers to my shoulders. I didn't feel like spending any more time on the bike today and I felt running would be a bad idea with my heel still recovering from the weekend, so I decided to work on some deadlifts. I've done a few deadlift like movements lately with the olympic lifts over the last couple weeks, but I haven't spent any significant time working on just deadlifts. As I mentioned a few posts back I'm hoping to improve my olympic lifts. I think improving my deadlift will be a step in the right direction.

Today's Workout:

Warm-up:

A) Glute Raise x 20 reps B) Marching Glute Raise x 10 reps per side C) Bent-Knee Hamstring Stretch x 10 reps per side D) Leg Lowering Progression (1 leg up) x 10 reps per side

Exercise 1: Kettlebell Swings 2 sets / 15 reps / 30 seconds / 16 kg

Exercise 2: Deadlift 6 sets / 5 - 8 reps / 3 min rest Set 1: 135 lbs x 8 Set 2: 185 lbs x 8 Set 3: 235 lbs x 5 Set 4: 235 lbs x 5 Set 5: 235 lbs x 5 Set 6: 235 lbs x 5

Exercise 3: Wide Grip Pull-ups 4 sets / 6 - 8 reps / 2 min rest Set 1: body weight x 8 Set 2: body weight x 8 Set 3: 25 lbs + body weight x 6 Set 4: 25 lbs + body weight x 6

I was quite happy with how this workout went. I haven't pushed the weights with deadlifts for quite a while. I've been hesitant to load up my lower back, because it has been a bit dodgey in the past. However, I've been feeling really strong lately, and have been virtually low back pain free for months. I didn't lift anything massive but the weight was definitely significant enough to cause damage. Thankfully, everything was good and I was able to get a good deadlift workout.