First Day Deadlifting after
Ipsilateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Barbell Deadlift (60kg) 135lbs x 5
Barbell Deadlift (60kg) 135lbs x 5
Barbell Deadlift (110kg) 242lbs x 3
Barbell Deadlift (110kg) 242lbs x 3
Contralateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Ipsilateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Contralateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Single Leg (anti-rotational/anti-extension) Plank x 0:30L+0:30R
Side Plank (anti-lateral) Plank x 0:30L+0:30R
Single Leg (anti-rotational/anti-flexion) Hip Bridge x 0:30L+0:30R
Standing Wall Firehydrants (hardcore glute medius) x 0:30L+0:30R
Standing Wall Firehydrants (hardcore glute medius) x 0:30L+0:30R
Foam Roller IT Band x 3:30L+3:30R
Side Lying Hip Abduction (Glute Medius) x 35L+35R
Curls 35+35lbs x 15
Band Tri Pushdown Purple x 15L+15R
Not too bad for first real-ish deadlifting workout! Was still extra careful, but felt good. I think I'm 90% back! Still lots of physical therapy stuff. Happy to be back to the bar.
