Date: September 22, 2026
Focus: Deadlift / Lower Body
Context: During the deadlift working sets, I realized I had left my belt on a looser setting. This resulted in a weaker brace and slightly compromised form. During the final rep of the second 152.5 kg set, I gradually became aware of the familiar lower-back strain/pull sensation. There was no pop and no sudden onset of pain. The sensation developed gradually enough that I recognized the positioning issue and stopped the deadlift work immediately. The discomfort was mild and noticeably less debilitating than previous lower-back episodes.
Deadlift
| Load | Sets×Reps | Notes |
|---|---|---|
| 60 kg | 1×5 | Warm-up |
| 100 kg | 1×3 | Warm-up |
| 120 kg | 1×3 | Warm-up |
| 140 kg | 1×3 | Final warm-up |
| 152.5 kg | 2×3 | Working sets; stopped after second set due to lower-back strain/pull |
The planned third working set was intentionally cut. The loose belt setting reduced bracing effectiveness, and continuing after noticing the lower-back sensation was not warranted.
Leg Extensions
| Load | Sets×Reps | Notes |
|---|---|---|
| 65 kg | 3×12 | Reduced load |
Hamstring Curls
| Load | Sets×Reps | Notes |
|---|---|---|
| 50 kg | 2×12 | Reduced load |
Back Extensions
| Load | Sets×Reps | Notes |
|---|---|---|
| Bodyweight | 3×15 | Kept lighter than planned |
Dead Hangs
| Load | Sets×Reps | Notes |
|---|---|---|
| Bodyweight | 20–30 sec intervals | Used alongside foam rolling; subjectively helped alleviate some lower-back discomfort |
Additional recovery: Foam rolling was used after the lower-back discomfort appeared and, together with the dead hangs, subjectively helped reduce the sensation.
Session Interpretation / Why This Session Matters
The primary takeaway from this session was recognizing the bracing problem early and terminating the deadlift work before turning a mild lower-back strain/pull into a more significant issue. The planned 152.5 kg 3×3 became 2×3 after the looser belt setting compromised bracing and positioning. Unlike previous lower-back episodes, there was no sudden pop or abrupt severe pain; the sensation developed gradually during the final rep and remained comparatively mild. Accessories were continued at reduced loads, while dead hangs and foam rolling were added and subjectively reduced the discomfort. The session therefore became less about completing the planned progression and more about fatigue and injury management once the technique issue became apparent.