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Post by pwrlftr on Oct 30, 2007 17:09:14 GMT -5
I am recovering from a couple of bulging disks in my back at L-4 and L-5. After rehab I am thinking about changing from conventional to sumo deadlifting. I am in my fiftys and have been a powerlifter for about 35 years. My best deadlifts this year was a 672 in March (pulled 703 to top but could not get both shoulders back). I also pulled a 630 in Sept. RAW. I have never been able to get my sumo deadlift any better than about 550. I was wondering if anyone has a sumo routine for an older lifter trying to come back from back injury. I realize I can not continue to train the way I have in the past because it was overtraining that led to my injury. Any help would be greatly appreciated. Thanks in advance.
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jp
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Posts: 183
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Post by jp on Oct 31, 2007 23:31:23 GMT -5
I am recovering from a couple of bulging disks in my back at L-4 and L-5. After rehab I am thinking about changing from conventional to sumo deadlifting. I am in my fiftys and have been a powerlifter for about 35 years. My best deadlifts this year was a 672 in March (pulled 703 to top but could not get both shoulders back). I also pulled a 630 in Sept. RAW. I have never been able to get my sumo deadlift any better than about 550. I was wondering if anyone has a sumo routine for an older lifter trying to come back from back injury. I realize I can not continue to train the way I have in the past because it was overtraining that led to my injury. Any help would be greatly appreciated. Thanks in advance. Hi, I'm a Master's lifter (46) and use Ricky Dale Crain's sumo deadlift routine. Its a take off on the over 40 squat routine he's detailed on the internet. Essentially, its laid out as follows: 10, 5, 3, several singles (3-5 of sub-maximal weights), then 3-5 reps of sumo stance on floor, conventional on floor, sumo standing on blocks and conventional standing on blocks....works out to about 10 sets. I spread it over a long period of time - anywhere from 10-16 weeks. I never feel beat up from this routine. I train the dead lift once in 10 days or so. Works great... JP |
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Post by pwrlftr on Nov 1, 2007 10:13:19 GMT -5
Thanks for the routine, it sounds like it will work for me and is exactly what I am looking for. I appreciate your help.
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jp
Full Member
Posts: 183
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Post by jp on Nov 18, 2007 22:17:56 GMT -5
Not a problem....good luck with it...
JP =)
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