Thursday, March 8, 2012

Deadlift Focus - Back in Action

10 reps @ 60 kgs
8 reps @ 100 kgs
8 reps @ 140 kgs
6 reps @ 180 kgs
4 reps @ 200 kgs equal to best effort (which was last week)
3 reps @ 210 kgs PR

Seated Rows
8 reps @ 125 kgs PR
10 reps @ 115 kgs TPR
8 reps @ 115 kgs TPR
8 reps @ 105 kgs

Pinwheels (weight p/DB)
7 reps @ 40 kgs TPR
7 reps @ 37.5 kgs TPR
7 reps @ 35 kgs
7 reps @ 32.5 kgs

LOOKING back through my logs, I was disappointed to read I'd performed 6 reps of 190 kgs in December last year, knocking my fourth set out of PR territory (and I remember the afternoon now... Joel pretty much forced me to keep going)

But now I've got to admit; that last set may in fact have been only 207.5 kgs (still a PR)... after I put it down and walked away, triumphant, I remembered that a couple of guys were waiting to use the platform, so I started unloading my plates... and I'm pretty sure I tool a 5kg plate off one end and a 2.5kg plate off the other.

Pretty sure I've moved heavier weight on the seated rows and pinwheels last year, but with thinner dumbbells that were easier to hold, and my rows now have next to no 'body language'.

I'm not logging my Bench Focus routine last night because I barely did it. I jarred my elbow on the weekend doing something domestic and completely not heavy lifting, and it flared up while benching 115. I didn't want to risk further injury so I called it a night after 5 sets.

I'm sore as hell still from Monday's squat session, and I'll be sore in another 36 hours or so from tonight's deadlifting. And it's freaking awesome.

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