Day 44: POWER Back Training - Dec. 20, 2006
***I’m excluding all warm-up sets***
Neutral Grip Pull Down: 220lbs x 8, 220lbs x 8
Deadlifts: 455lbs x 3, 455lbs x 3 (PR 
)
Low Cable Rows: 250lbs x 6, 250lbs x 6
Dumbell Rows: 130lb’ers x 6, 130lb’ers x 6
Precor CrossTrainer: 35 minutes
Thoughts
About four year ago I seriously injured my back deadlifting (max was 405lbs). As a result I have really strayed from doing full range deads because the injury happened at the lowest point in the movement. Nn all honesty I have been pretty scared ever since.
I knew from the last time I did heavy deadlifts in which I matched my own personal record that the health of my back has come a long way since I injured it. Pulling 405lbs didn’t seem too hard and is why I had the confidence to try 455lbs today. I still feel I can tack on a few more pounds but am playing it safe.
This might not seem like a lot of weight but for about three years deadlifting anything over 225lbs just killed my lower back. It has been a slow process getting my numbers back up and I’m proud to say I think I can break 500lbs in the coming months. Stay tuned.
