I'm sorry I've been MIA.
So on my squat day I landed up pulling/straining my lower back. This always happens at some point through out the year it seems. It was pretty bad that I had to take a couple days off to rest.
Today I got fed up of not training and decided to go on with my deadlift day. Instead of conventional deadlifts I decided to go with a sumo deadlift. The thought was to eliminate as much stress as I could off my lower back.
Prior to training I rubbed a good amount of capsaicin topical cream on my lower back and that stuff is magic if anyone is in need of some pain relief.
I rarely sumo deadlift so form is a work in progress. I will say that going forward for now I think i'll switch to pulling sumo so I eliminate some of the lower back pain and fatigue. The first rep of each of the sets was the worst as that's when I felt most of the lower back strain but as I went through each rep the strain was less and less.
I doubted that I would even be able to pull 280 for any reps, let alone 1 rep, and even pulling it sumo. To be able to pull 8 reps with a tweaked lower back I was content.
I'll post my OHP day work and soon after I'll post my deadlift training.
Jul 11, 2022
Bodyweight 201
531 C3, W3, D4 PR SET W/FSL
Barbell overhead press
90x5
110x3
120x5 @9 w/bad lower back
90x5 Cambered bar
90x5
90x5
90x5
90x5
Incline Dumbbell Press
65x9 +1 rep
65x9 +1 rep
65x9 +1 rep
Pulldowns
115x10
115x10
115x10
115x10
115x10
Tricep press down
0x25 Black band
0x25
0x25
0x25
Incline dumbbell curl
25x15 +3 reps
25x12
25x10
Dumbbell Lateral Raises
20x8
20x10
20x12