21 April 2015
Squat 135x5, 225x3, 275x3, 315x2, 345 3s x 5, 275 3x3
Watching myself in the mirror (hello sexy) I noticed I've started doing this weird thing at the bottom of the squat, sort of shifting side to side. I think it's because I'm unconsciously avoiding my left hip (the injured one). I'll have to work on correcting this, as I suspect it could have disastrous consequences once I start using some appreciable weight.
I'm also feeling some abdominal strain in random places, hope it's not a hernia or something.
Rack pull 335 lbs. 3s x 5
Leg curl 50 reps
Leg extension 50 reps
Ab machine 3s x 8
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Wednesday, April 22, 2015
Sunday, April 19, 2015
Back
19 April 2015
Back in the gym. Vacation was fun, drank too much but managed to keep the weight down to a svelte 214. Of course, lifting felt like shit.
Squat 135x5, 225x3, 275x3, 315x2, 345 x 3s x 5, then a few lighter sets
Hip injury has healed somewhat, now I just have to build back some strength. 345 felt awful and heavy. Will stay at the same weight this week and hope it feels lighter.
Rack pull 335 x 3s x 5
This felt better. I'll do it for another week, then switch to singles 3x/week, like I did on the deadlift singles program. Can't wait to hurt myself again.
Glute-ham raise x8, x6, x4
Leg press 5 plates x 15
Leg extension 1s x 10
Ab machine 3s x 8
25 minutes cycling.
Back in the gym. Vacation was fun, drank too much but managed to keep the weight down to a svelte 214. Of course, lifting felt like shit.
Squat 135x5, 225x3, 275x3, 315x2, 345 x 3s x 5, then a few lighter sets
Hip injury has healed somewhat, now I just have to build back some strength. 345 felt awful and heavy. Will stay at the same weight this week and hope it feels lighter.
Rack pull 335 x 3s x 5
This felt better. I'll do it for another week, then switch to singles 3x/week, like I did on the deadlift singles program. Can't wait to hurt myself again.
Glute-ham raise x8, x6, x4
Leg press 5 plates x 15
Leg extension 1s x 10
Ab machine 3s x 8
25 minutes cycling.
Thursday, April 2, 2015
Leg Training
1 April 2015
Squat 345 lbs. 4s x 5 - did an extra set for no particular reason
Rack pull 335 lbs. 3s x 5
Hip still hurts, but it's not that bad. I'm planning to stay away from heavy squats (triples) for a while yet - will keep doing sets of five. Also will switch to singles for the rack pull once I hit 355 for sets of 5.
Glute-ham raise 2s x 6
Leg press 5 plates x20, x20, x12
20-rep leg presses are worse than 20-rep squats. With the squat, at some point self-preservation kicks in and you simply can't do another rep because it'll crush you. With the leg press, you can always do one more rep.
Machine split squats 1s x 20 (10 per leg)
Not sure why I did this last exercise, except maybe masochism.
Machine ab crunch 3s x 8-10
Squat 345 lbs. 4s x 5 - did an extra set for no particular reason
Rack pull 335 lbs. 3s x 5
Hip still hurts, but it's not that bad. I'm planning to stay away from heavy squats (triples) for a while yet - will keep doing sets of five. Also will switch to singles for the rack pull once I hit 355 for sets of 5.
Glute-ham raise 2s x 6
Leg press 5 plates x20, x20, x12
20-rep leg presses are worse than 20-rep squats. With the squat, at some point self-preservation kicks in and you simply can't do another rep because it'll crush you. With the leg press, you can always do one more rep.
Machine split squats 1s x 20 (10 per leg)
Not sure why I did this last exercise, except maybe masochism.
Machine ab crunch 3s x 8-10
Tuesday, March 31, 2015
Squats and Deadlifts, Rehab Mode, Week 4
30 March 2015
Squat 345 lbs. 3s x 5 -felt very heavy
Rack pull 335 lbs. 3s x 5 - this felt OK. I might go back to my singles-only program, except with mid-shin pulls instead of deadlifts from the floor.
Glute-ham raise 3s x 8
Leg press 5 plates 2s x 20, 1s x 10
Leg curl 21s x 2 sets
Leg extensions 3s x 10
15 minutes cycling - all the legs could take
Squat 345 lbs. 3s x 5 -felt very heavy
Rack pull 335 lbs. 3s x 5 - this felt OK. I might go back to my singles-only program, except with mid-shin pulls instead of deadlifts from the floor.
Glute-ham raise 3s x 8
Leg press 5 plates 2s x 20, 1s x 10
Leg curl 21s x 2 sets
Leg extensions 3s x 10
15 minutes cycling - all the legs could take
Monday, March 30, 2015
Mixed Weekend Work
28 March 2015
Took a day off on Friday and woke up to everything hurting on Saturday. My hip injury was flaring up big time, but there was also pain in my shoulders, elbows, wrists, etc. So I decided to work everything at the gym and see what happens.
Squat 335 lbs. 3s x 5 - moved stance in closer on last two sets because the hip hurt. Then my knees hurt. Good times.
Bench press 315 lbs. 3x3 - was going to do 3sx5, but the weight felt too heavy.
Rack pull 325 lbs. 3s x 5 - this felt okay.
Standing overhead press 135 lbs. 3s x 5 - also felt heavy.
DB curls 3s x 8
Cable pushdowns 3s x 12
Ab crunch machine 3s x 12
Took a day off on Friday and woke up to everything hurting on Saturday. My hip injury was flaring up big time, but there was also pain in my shoulders, elbows, wrists, etc. So I decided to work everything at the gym and see what happens.
Squat 335 lbs. 3s x 5 - moved stance in closer on last two sets because the hip hurt. Then my knees hurt. Good times.
Bench press 315 lbs. 3x3 - was going to do 3sx5, but the weight felt too heavy.
Rack pull 325 lbs. 3s x 5 - this felt okay.
Standing overhead press 135 lbs. 3s x 5 - also felt heavy.
DB curls 3s x 8
Cable pushdowns 3s x 12
Ab crunch machine 3s x 12
Thursday, March 26, 2015
More Rehab - Week 3, Day 2
25 March 2015
Did a bunch of stretches and activation exercises for the hips and glutes.
Back squat 335 lbs. 3s x 5
Rack pull 325 lbs. 3s x 5
Glute-ham raise 3s x 6
Leg curl 21s 1 set
15 minutes cycling.
Riveting.
Did a bunch of stretches and activation exercises for the hips and glutes.
Back squat 335 lbs. 3s x 5
Rack pull 325 lbs. 3s x 5
Glute-ham raise 3s x 6
Leg curl 21s 1 set
15 minutes cycling.
Riveting.
Monday, March 23, 2015
Lower Back Rehab Week 3 Day 1
23 March 2015
Stupid post title, stupid post content.
Back squat 335x5, 345x5, 335x5, 235x10 close stance
Was okay, but left leg felt a bit dead after the set with 345, which wasn't so okay.
Rack pull 325 lbs. 3s x 5
Lower back was super pumped after this, I wasn't even able to do glute-ham raises. Not sure what happened.
Glute-ham raise x 6
Machine split squat 2s x 16-20 (8-10 per leg)
Tried cycling, but back hurt after 10 minutes.
Stupid post title, stupid post content.
Back squat 335x5, 345x5, 335x5, 235x10 close stance
Was okay, but left leg felt a bit dead after the set with 345, which wasn't so okay.
Rack pull 325 lbs. 3s x 5
Lower back was super pumped after this, I wasn't even able to do glute-ham raises. Not sure what happened.
Glute-ham raise x 6
Machine split squat 2s x 16-20 (8-10 per leg)
Tried cycling, but back hurt after 10 minutes.
Sunday, March 22, 2015
Rehab Addict
21 March 2015
Back raises, weighted 1s x 15 - been slacking on these
Squat 325 lbs. 3s x 5, back-off close-stance 225x10
Somehow the close stance hurt my injury more.
Rack pull 315 lbs. 3s x 5, stiff-legged 225 x 10
Glute-ham raise 3s x 6
Lever machine split squats 3s x 15-20 (8-10 per leg)
Leg curls 2s x 21's (7 partials at bottom of ROM, 7 partials at top, 7 full reps)
Rubber band crunches 3-4 sets
Back/hip are feeling OK, but the pain is still there. Recovery has slowed down a bit. I guess I just have to be patient and push through.
Will increase weight by 10 lbs. on the squat and rack pull next week and try to get 3 workouts in.
Back raises, weighted 1s x 15 - been slacking on these
Squat 325 lbs. 3s x 5, back-off close-stance 225x10
Somehow the close stance hurt my injury more.
Rack pull 315 lbs. 3s x 5, stiff-legged 225 x 10
Glute-ham raise 3s x 6
Lever machine split squats 3s x 15-20 (8-10 per leg)
Leg curls 2s x 21's (7 partials at bottom of ROM, 7 partials at top, 7 full reps)
Rubber band crunches 3-4 sets
Back/hip are feeling OK, but the pain is still there. Recovery has slowed down a bit. I guess I just have to be patient and push through.
Will increase weight by 10 lbs. on the squat and rack pull next week and try to get 3 workouts in.
Tuesday, March 17, 2015
Lower Body Rehab - Week 3, Day 1
16 March 2015
Weighted back raise 2s x 15
Had to cut these short, the gym was a jungle tonight and I had to grab the power rack before ayone else moved in.
Squat 325 lbs. 3s x 5
These felt hard. Being able to squat 3 plates again is great, but my legs seem to have detrained pretty quickly. Then again, it's been something like 8+ weeks of no or light squatting.
Rack pull 315 lbs. 3s x 5
These were easy, but my lower back gave a little twinge after that last set, which freaked me out a bit.
Shrugs 315x10, 365x10, 385 2s x 8
Lower back did not like these either. I will switch to either seated shrugs with DBs or standing paused shrugs in the Smith machine (where I use a lot less weight).
Glute-ham raise 3s x 6
Lever machine split squats 4 sets x as many as possible - sick leg burn again.
Weighted back raise 2s x 15
Had to cut these short, the gym was a jungle tonight and I had to grab the power rack before ayone else moved in.
Squat 325 lbs. 3s x 5
These felt hard. Being able to squat 3 plates again is great, but my legs seem to have detrained pretty quickly. Then again, it's been something like 8+ weeks of no or light squatting.
Rack pull 315 lbs. 3s x 5
These were easy, but my lower back gave a little twinge after that last set, which freaked me out a bit.
Shrugs 315x10, 365x10, 385 2s x 8
Lower back did not like these either. I will switch to either seated shrugs with DBs or standing paused shrugs in the Smith machine (where I use a lot less weight).
Glute-ham raise 3s x 6
Lever machine split squats 4 sets x as many as possible - sick leg burn again.
Monday, March 16, 2015
More Exercisings
13 March 2015
Weighted back raises 2s x 15
Squat 300 lbs. 3s x 5
Rack pull 295 lbs. 3s x 5
Shrugs 315x10, 365 x 2s x 10
Leg press - 2 sets warmup, then 5 plates x 25 reps or so
Leg press is bothering my injured hip big time. Maybe I'll stop doing it for a while.
Lever machine split squat 4-5 sets 8-10 reps
Back and hip felt OK this week, will bump the weight up to 325 (squat) and 315 (pull). Back to 3 plates.
15 March 2015
Back raise 1s x 20
Bench press w. reactive SlingShot 325 lbs. 5s x 3
Shoulder was bothering me a bit today, so I decided to add some weight and use the SlingShot. Felt nice, fast and easy, and, most importantly, no shoulder pain.
Standing front press 135x5, 155 x 3s x 5
Pullups 5x5 - various grips
Bent-over row 4s x 10
Incline bench DB curl 4s x AMAP
Standing overhead tricep extension 3s x 12
25 minutes cycling
Weighted back raises 2s x 15
Squat 300 lbs. 3s x 5
Rack pull 295 lbs. 3s x 5
Shrugs 315x10, 365 x 2s x 10
Leg press - 2 sets warmup, then 5 plates x 25 reps or so
Leg press is bothering my injured hip big time. Maybe I'll stop doing it for a while.
Lever machine split squat 4-5 sets 8-10 reps
Back and hip felt OK this week, will bump the weight up to 325 (squat) and 315 (pull). Back to 3 plates.
15 March 2015
Back raise 1s x 20
Bench press w. reactive SlingShot 325 lbs. 5s x 3
Shoulder was bothering me a bit today, so I decided to add some weight and use the SlingShot. Felt nice, fast and easy, and, most importantly, no shoulder pain.
Standing front press 135x5, 155 x 3s x 5
Pullups 5x5 - various grips
Bent-over row 4s x 10
Incline bench DB curl 4s x AMAP
Standing overhead tricep extension 3s x 12
25 minutes cycling
Monday, March 9, 2015
Lower Body Rehab Week 2 Day 1
9 March 2015
Weighted back raise 3s x 12-15 (45 lbs.)
Seated leg curl 3s x 10 - pre-exhaust for squats
Squats 135x5, 225x3, 275x3, 300 lbs. 3s x 5 - felt very easy today
Rack pull 295 lbs. 3s x 5
Leg press 2 sets warmup, then 5 plates x 25 reps
The leg press is the only exercise that bothers my injury now, even with very light weights. I've also figured out that the injury is not in my lower back and glute but in my left hip, so from now on I'll be attacking the pain site through stretches and foam rolling.
Abduction machine 3s x 10-15
Lever squat machine split squats 2s x 10 per leg
This is a fantastic leg exercise, can't believe I never tried it before. I was pretty tired at this point so I didn't do more sets, but will try to remember to do it later in the week.
Weighted back raise 3s x 12-15 (45 lbs.)
Seated leg curl 3s x 10 - pre-exhaust for squats
Squats 135x5, 225x3, 275x3, 300 lbs. 3s x 5 - felt very easy today
Rack pull 295 lbs. 3s x 5
Leg press 2 sets warmup, then 5 plates x 25 reps
The leg press is the only exercise that bothers my injury now, even with very light weights. I've also figured out that the injury is not in my lower back and glute but in my left hip, so from now on I'll be attacking the pain site through stretches and foam rolling.
Abduction machine 3s x 10-15
Lever squat machine split squats 2s x 10 per leg
This is a fantastic leg exercise, can't believe I never tried it before. I was pretty tired at this point so I didn't do more sets, but will try to remember to do it later in the week.
Sunday, March 8, 2015
Some Trainings
6 March 2015
Short workout at work:
Bench press 245 lbs. 3s x 5
Standing front press 185x1, 190 lbs. 3s x 1 - weird bar in the work gym, dropped the weight a bit because it was killing my wrists.
Pulldowns 4s x 6
Standing OH tricep extensions 3s x 12
Concentration curl 6x6
7 March 2015
Combined two days into one.
Squat 135x5, 185x5, 225x3, 275 3s x 5
Bench press 300 lbs. 5s x 3
Pullups 4s x 5
Deadlift 265 lbs. 3s x 5
Fat Gripz hammer curls 3s x 8
Short workout at work:
Bench press 245 lbs. 3s x 5
Standing front press 185x1, 190 lbs. 3s x 1 - weird bar in the work gym, dropped the weight a bit because it was killing my wrists.
Pulldowns 4s x 6
Standing OH tricep extensions 3s x 12
Concentration curl 6x6
7 March 2015
Combined two days into one.
Squat 135x5, 185x5, 225x3, 275 3s x 5
Bench press 300 lbs. 5s x 3
Pullups 4s x 5
Deadlift 265 lbs. 3s x 5
Fat Gripz hammer curls 3s x 8
Thursday, March 5, 2015
Lower Body Rehab - Week 1, Day 2
4 March 2015
Weighted back raises 3s x 10-12 (35 lbs.)
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5 - belted up this time
Mid-shin rack pull 265 lbs. 3s x 5
Glute-ham raise 3s x 7-8
Seated leg curl 2s x 10
Lever squat machine 2s x 8
Ab machine - around five sets
20 minutes cycling. Getting that cardio train on.
Weighted back raises 3s x 10-12 (35 lbs.)
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5 - belted up this time
Mid-shin rack pull 265 lbs. 3s x 5
Glute-ham raise 3s x 7-8
Seated leg curl 2s x 10
Lever squat machine 2s x 8
Ab machine - around five sets
20 minutes cycling. Getting that cardio train on.
Friday, April 13, 2012
Training - Pulls
12 April 2012
Did a combined session of heavy deadlift – medium paused bench press, as I will be away this weekend.
135 lbs. x 10, 225 lbs. x 5, 315 lbs. x 2
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1
370 lbs. x 2
Smith machine shrugs 4 sets x 10
Paused bench press (5-second pause at chest) – worked up to 275 lbs.
Dips x 10 bodyweight, x 5 x 2 sets weighted
Straight-legged good mornings 3 sets x 10 (light)
Seated rows 3 sets x 10
Weighted hyperextensions 2 sets x 10
Glute-ham raise 1 set x 7
Saturday, April 7, 2012
Deadlift Training
4 April 2012
Deadlift:
135 lbs. x 10, 225 lbs. x 5 - still having that weird pain in my left lat, makes it hard to pull in the correct groove once the weights get heavy.
305 lbs. x 2
350 lbs. x 1
395 lbs. x 1
410 lbs. x 1 (felt nice and easy as it should, no strain)
360 lbs. x 3, x 2
Smith machine shrugs x 3 sets
Pulldowns x a bunch of light sets - decided to take a break from pullups to see if my left lat problem goes away. Will focus on these, medium and heavy, for the next few weeks.
Ab work x a lot
Deadlift:
135 lbs. x 10, 225 lbs. x 5 - still having that weird pain in my left lat, makes it hard to pull in the correct groove once the weights get heavy.
305 lbs. x 2
350 lbs. x 1
395 lbs. x 1
410 lbs. x 1 (felt nice and easy as it should, no strain)
360 lbs. x 3, x 2
Smith machine shrugs x 3 sets
Pulldowns x a bunch of light sets - decided to take a break from pullups to see if my left lat problem goes away. Will focus on these, medium and heavy, for the next few weeks.
Ab work x a lot
Thursday, March 29, 2012
Deadlift Training
28 March 2012
This was my third training day in a row this week so I didn't push it very hard. I have a session planned for tomorrow - it'll be tough. Was also suffering from terrible soreness from the squatting on Monday.
Deadlift:
135 lbs. x 10
225 lbs. x 5
275 lbs. x 2
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1
350 lbs. x 3 x 2 sets
Smith machine shrugs 2 plates x 10, 3 plates x 10 x 3 sets
Glute-ham raise 3 sets
Machine ab crunches (seated) 3 sets
This was my third training day in a row this week so I didn't push it very hard. I have a session planned for tomorrow - it'll be tough. Was also suffering from terrible soreness from the squatting on Monday.
Deadlift:
135 lbs. x 10
225 lbs. x 5
275 lbs. x 2
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1
350 lbs. x 3 x 2 sets
Smith machine shrugs 2 plates x 10, 3 plates x 10 x 3 sets
Glute-ham raise 3 sets
Machine ab crunches (seated) 3 sets
Sunday, March 11, 2012
Deadlift Training
8 March 2012
Deadlift:
135 lbs. x 10, 225 lbs. x 5
275 lbs. x 2
320 lbs. x 1
365 lbs. x 1
390 lbs. x 1
340 lbs. x 3 x 2 sets
Easy singles, 390 felt like no effort at all. Whatever it is that I pulled in my left lat still hurts which makes it kinda hard to activate both lats efficiently, but the weight still went up nice and easy.
Sumo deadlift 290 lbs. x 5
Deficit deadlift 290 lbs. x 5
Smith machine shrugs 2 plates x 10, 3 plates x 10, 4 plates x 10
Seated low cable rows 4-5 sets x 8-10 reps
No squats today.
Deadlift:
135 lbs. x 10, 225 lbs. x 5
275 lbs. x 2
320 lbs. x 1
365 lbs. x 1
390 lbs. x 1
340 lbs. x 3 x 2 sets
Easy singles, 390 felt like no effort at all. Whatever it is that I pulled in my left lat still hurts which makes it kinda hard to activate both lats efficiently, but the weight still went up nice and easy.
Sumo deadlift 290 lbs. x 5
Deficit deadlift 290 lbs. x 5
Smith machine shrugs 2 plates x 10, 3 plates x 10, 4 plates x 10
Seated low cable rows 4-5 sets x 8-10 reps
No squats today.
Thursday, March 1, 2012
Deadlift Day
1 March 2012
Deadlift: 135x10, 225x5, 265x2
315 lbs. x 1
355 lbs. x 1
380 lbs. x 1
330 lbs. x 3 x 2 sets
Sumo deadlift 280 lbs. x 5
Deficit deadlift 280 lbs. x 5
Smith machine shrug 2 plates per side x 10, 3 pps x 10, 4 pps x 10
Smith machine bent-over row 3 sets (worked up to a heavy 5)
Pause squat to pins - worked up to 315 lbs., back felt somewhat wobbly after this so I stopped
Abductor / adductor machines 1 set x 20 each
Leg extension 1 set A.M.A.P.
Deadlift: 135x10, 225x5, 265x2
315 lbs. x 1
355 lbs. x 1
380 lbs. x 1
330 lbs. x 3 x 2 sets
Sumo deadlift 280 lbs. x 5
Deficit deadlift 280 lbs. x 5
Smith machine shrug 2 plates per side x 10, 3 pps x 10, 4 pps x 10
Smith machine bent-over row 3 sets (worked up to a heavy 5)
Pause squat to pins - worked up to 315 lbs., back felt somewhat wobbly after this so I stopped
Abductor / adductor machines 1 set x 20 each
Leg extension 1 set A.M.A.P.
Thursday, February 23, 2012
Deadlifts and Day 2 of Squats
23 February 2012
Lousy day today, the lower body hasn't recovered from the squatting on Monday yet. Fortunately this is the last week of high-rep squats (multiple sets of five after working up to a max for the week). It's been an excruciating experience - first the two weeks of sets of 8, then the five weeks of sets of five - but this phase is supposed to build the body up for the heavier triples, doubles and singles to come in the next 7 weeks. Seems to have worked well; my bodyweight is sitting at around 205 lbs. now with no noticeable gains in fat.
Once the deadlifts start getting heavy I'll have to rethink the whole squat-twice-a-week strategy. Or at least do one heavy day and some light squats on deadlift day, maybe with a safety bar.
Deadlift:
135 lbs. x 10, 225 lbs. x 5
300 lbs. x 1 (double OH)
345 lbs. x 1 (had to use mixed grip - too many shrugs on Tuesday!)
370 lbs. x 1 (mixed grip)
Sumo deadlift 275 lbs. x 5
Deficit deadlift 275 lbs. x 5
Squat: a few reps to warm up, then:
370 lbs. x 1 (B+W)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
Paused squat 320 lbs. x 3 (even this felt more like 420)
Tried some leg presses, but legs were too sore and cramped at this point. Hit one 20-rep set each on the adductor and the abductor machine and left.
Lousy day today, the lower body hasn't recovered from the squatting on Monday yet. Fortunately this is the last week of high-rep squats (multiple sets of five after working up to a max for the week). It's been an excruciating experience - first the two weeks of sets of 8, then the five weeks of sets of five - but this phase is supposed to build the body up for the heavier triples, doubles and singles to come in the next 7 weeks. Seems to have worked well; my bodyweight is sitting at around 205 lbs. now with no noticeable gains in fat.
Once the deadlifts start getting heavy I'll have to rethink the whole squat-twice-a-week strategy. Or at least do one heavy day and some light squats on deadlift day, maybe with a safety bar.
Deadlift:
135 lbs. x 10, 225 lbs. x 5
300 lbs. x 1 (double OH)
345 lbs. x 1 (had to use mixed grip - too many shrugs on Tuesday!)
370 lbs. x 1 (mixed grip)
Sumo deadlift 275 lbs. x 5
Deficit deadlift 275 lbs. x 5
Squat: a few reps to warm up, then:
370 lbs. x 1 (B+W)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
Paused squat 320 lbs. x 3 (even this felt more like 420)
Tried some leg presses, but legs were too sore and cramped at this point. Hit one 20-rep set each on the adductor and the abductor machine and left.
Thursday, February 16, 2012
Deadlift Training Plus Light Squats
16 February 2012
I'm taking it easy this week so today I did light safety bar squats to box instead of the usual heavy single sets.
Safety bar box squat - worked up to 225 lbs. x 5, then 245 lbs. x 4. Forgot how awkward the safety bar feels, especially when squatting to a box.
Deadlift: 135x10, 225x5, 245x1, 290x1, 335x1, 360 lbs. x 1 - all double overhand. For DOH the 360 might just be close to a PR.
Sumo deadlift 260 lbs. x 5
Deficit deadlift 260 lbs. x 5
A lot of ab work on incline board. Lately I've just been doing sets of twisting and regular situps without weight.
Hit a set of 8 reps on the glute-ham raise and left.
I'm taking it easy this week so today I did light safety bar squats to box instead of the usual heavy single sets.
Safety bar box squat - worked up to 225 lbs. x 5, then 245 lbs. x 4. Forgot how awkward the safety bar feels, especially when squatting to a box.
Deadlift: 135x10, 225x5, 245x1, 290x1, 335x1, 360 lbs. x 1 - all double overhand. For DOH the 360 might just be close to a PR.
Sumo deadlift 260 lbs. x 5
Deficit deadlift 260 lbs. x 5
A lot of ab work on incline board. Lately I've just been doing sets of twisting and regular situps without weight.
Hit a set of 8 reps on the glute-ham raise and left.
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