When I look in the log book, today looks kind of easy; deadlifts and benching.
It’s not.
Deadlift to Knees
220×3
265×3
2×3 @ 305
4×2 @ 330
Bench Press
165×6
2×6 @ 195
4×6 @ 210
DB Press
3×5
Deadlift from boxes
245×4
285×4
2×4 @ 330
4×4 @ 350
Lunge
5×5
Added in some bat wings and rear delt raises.
Couldn’t get it done today. I’m not sure exactly what my performance means, but I have a couple of ideas. The last 4 sets of deadlifts were to be triples with 375 off 4 inch boxes. I couldn’t pull it once.
That means:
Anyway, here are the details
Deadlift to Knees
220×3
2×3 @ 265
2×3 @ 305
4×3 @ 330
I liked these, they made me focus on the pull off the floor, and focus on keeping the bar close to my shins.
Incline Bench Press
4×6 @ 135
Incline benching with a normal grip bothers my shoulders, so I use a close grip. Kept these light and manageable.
Pullup
5×5
Deadlift from 4″ boxes
245×4
285×4
2×4 @ 330
375 x miss, miss, miss
330 felt OK. I really feel these in my lower back, so maybe that’s a weakness. Seemed really strange that 330 was OK but 375 barely moved.
Lunge
5×5
Overall, while I’m not happy I couldn’t complete the prescribed sets, I still feel OK. I might make an adjustment to my training maximum, although I looked ahead at the deadlift training next week, and it’s not as heavy, so I might just stick with it and see if today was just a bad day.
First time in my deadlift suit. It’s too lose, but since I’m tall for my weight class, it has to be so I can get the straps up (which I couldn’t do – I got one up, but need help to get the second one.)
Deadlift
Sumo, suit bottoms
2×3 @ 135
2×3 @ 185
2×1 @ 225
275×1
315×1
335×1
365×1
405 x miss
Conventional
405 x 1
415 x miss
The suit I have is designed for conventional deadlifting. I prefer sumo, but I need to pull the way I’m strongest. I felt like I was fighting the suit pulling sumo when the weights got heavier, when I switched to conventional, it felt like 50 pounds came off the bar. I’m certainly good for more, but had worn myself out.
Reverse Hypers
3×10
incline situps
3×10
Good day today.
Warmup
Modified Agile 8, finding collars
Box Squat
2×6 @ 45
95×2
135×2
185×2
225×2
225+2chain x 2
245+2chain x 2
8×2 @ 265+2chain. Really felt good today. Fast. about a minute between sets.
275+2chain x 1
315+2chain x 1
335+2chain x 1
Deadlift
135×3
225×1
6×1 @ 295 about 30 seconds between sets
45 degree hypers
2×15
Side Bends
2×10 @ 45
Reverse hypers
2×8 @ 140
Not my best day, but I’m not sure what to do to fix my pulling.
Warmup
Modified agile 8
Deadlift off 4″ blocks (conventional)
135×5
185×3
225×3
275×3
315×3
335×3
355×1
365×1
385×1
405xmiss
405×1
I should be able to pull more than this.
RDL
45×5
135×5
225×5
235×5
245×5
Leg press
2pps x 15
3pps x 15
3×15 @ 3pps+10
Pull thru superset with pull down abs
2×10 @150, 2×12 @ 150
Had to get this one in early, as we both have busy days today. I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.
Warm Up
Stretching, mobility, putting on my shoes
Box Squat
2×5 @ 45
95×3
135×2
185×2
225×2
245+1chain x 2
8×2 @ 255+2chain. One minute between sets, felt fast and strong. Didn’t work up, because I was pressed for time.
Deadlift
135×3
225×1
8×1 @ 285. About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.
45 degree hypers
2×10
Side Bends
2×10
Had to quit there. Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.
Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.
Box Squat
45×5
95×2
2×2 @ 135
185×2
225×2
8×2 @ 275. Less than a minute between sets. Speed felt a little off today.
Deadlift (sumo)
135×3
225×1
8×1 @ 295, 30 seconds between singles. Felt pretty good.
Pull thru
3×10 @ 150
Pull down abs
3×10 @ 150
That was it. Feeling a little run down, like I’m getting sick. Don’t have time for that.
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.
Warm up
Putting on my squat briefs, then tying my shoes.
Box Squat
2×5 @ 45
95×2
135×2
135+1chain x 2
135+2chain x 2
185+2chain x 2
225+2chain x 2
8×2 @ 255+2ch, one minute rests.
Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.
Deadlift
135×3
225×1
6×1 @ 295, 30 second rests.
Reverse Hypers
100×10,8,8
Side Bends
3×12 @ 45
Shrugs
2×15 @ 315.
Windy Recycling Day 