Was honestly so surprised 🤯 The last time I deadlifted 200 was LAST January. That same day, I tried for 205 and failed. Felt so frustrated, but then I started focusing on exercises that helped build up power at the bottom and getting my core and back stronger. During this time, I was also traveling a lot for work and life events so it took me some time to get back into my regular gym routine.
In October, I ended up pulling something in my left gluteus maximus while deadlifting, and unfortunately I wasn’t able to lift properly for three months. At times, it even hurt to walk, sit for long periods of time, or whenever I was getting out of my car. I was afraid if this damage was going to be permanent and remember thinking to myself I might not be able get my strength back to what it was originally.
Even then, I still wanted to make sure I showed up for myself at the gym and got some movement in. I wanted to at least get blood in the area, but take it easy to not activate the pain. After my Christmas and New Years travels, it’s been about a month since I last deadlifted, thinking I’ll keep the weight light today. To my surprise, 200 flew so I decided to go for 205!!!! Not one but for THREE reps!! 🤩🫨 So happy. Just a reminder to never let a failed rep (or failed anything) keep you from trying again. 🫶
Recovering from an injury like a pulled gluteus maximus can be incredibly challenging, especially when it affects daily activities like walking or sitting. From personal experience, one of the key aspects of returning to deadlifting after such an injury was focusing on gentle, pain-free movement early on to stimulate blood flow without aggravating the injury. Incorporating exercises that enhance core stability and strengthen the lower back proved essential in regaining power at the bottom of the deadlift. It’s also important to acknowledge the psychological impact of setbacks like failed lifts or injuries. Taking time off the heavy lifting and gradually reintroducing weight while celebrating small milestones helps build confidence. Having a consistent, adaptable gym routine despite life’s unpredictability, such as frequent travel, makes a difference in long-term progress. Additionally, the journey reinforced the value of listening to the body and not rushing recovery. Pain during movement is a signal to adjust, not ignore. Cross-training with mobility work and complementary strength exercises can accelerate recovery and prevent re-injury. Ultimately, breaking through plateaus or post-injury barriers requires patience, structured training, and self-compassion. Sharing these experiences reminds us that setbacks are temporary and progression is possible with resilience and smart effort.