Solid day.
Box Squat
2×5 @ 45
135×2
185×2
225×2
245×2
8×2 @ 255, less than a minute between sets. Felt fast and light.
275×1
315×1
335×1
355×1
365×1
385×1
Deadlift (sumo)
135×3
225×1
8×1 @ 275, 30 seconds between sets
Pullthru superset with Pull Down Abs
2×12 @ 150
Reverse Hypers
2×8 @ 90
So, on a whim, I decided to see if I can hit my planned openers for the meet in May. On Friday, I pulled 405 sumo with no gear, coming back after taking a couple of weeks off due to a lower back issue. Today, I did this:
Warm Up
Reverse hypers, 2×10, incline situps, 2×10, shoulder complex, band stretching.
Bench Press
2×20 @ 45
2×3 @ 95
135×3
185×3
225×3
245×1
265×1
275×1
285×2
295×1
300×1
All of the singles were competition grip, competition pause, no liftoff, no spotters. The 300 was not 100% effort, but I made a deal with myself that if I hit 300 I could go home and have a sandwich.
Pulldowns (because I lied to myself)
100×30, 20
Face Pull Superset with Pressdown
100×20
Shooting for a 1200 total might be aiming low. Assuming my squat hasn’t gone backwards, my openers will be 1110.
Had a little setback due to an inflamed SI joint (we think) due to running (we think). That should teach me to not run unless being chased by something I can’t shoot.
Anyway.
Deadlift
135×3
185×3
225×1
275×1
315×1
335×1
365×1
405×1
Everything up to the 405 was pretty fast and felt good. The 405 was a little bit of a grind, but I oddly felt pretty strong. Decided to shut it down there. I was thinking 405 would probably be an opener in May, so I’m OK with my first real heavy single pulling sumo with no gear being what I want my opener to be. A little left in the tank, but I didn’t want to push it.
Leg Press
2pps x 20
2×15 @ 4pps
Reverse Hyper
2×8 @ 50
Pull Down Abs
2×10 @ 150
No pain. That’s good. I’m a little tight now (about 90 minutes after training), but no more discomfort than when I got up this morning. I’ll do lots of stretching for the rest of the day.
Windy Recycling Day 