Monthly Archives: December 2014

Dynamic Effort Squat/Dead 12/28/14

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

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Max Effort Bench, 12/22/14

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.


12/19/14, Deadlifting (ME Squat)

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.


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