Monday, August 19, 2013

Deadlift Monday: Game On

warmup w/bands

70 kgs x 10
120 kgs x 8
170 kgs x 5
220 kgs x 3
235 kgs x 1
250 kgs x 7 equal to best effort

Kroc rows w/kettle bell
80 kgs x 12 PR
80 kgs x 10
80 kgs x 8
80 kgs x 2 too heavy, too soon
64 kgs x 12 TPR
64 kgs x 8
56 kgs x 10

bodyweight: 129 kgs
+ 10 kgs chain x 12
BW x 12

Leg press
165 kgs x 10 explosive
165 kgs x 10 speed

I DID THIS in early June. My deadlift money set, I mean. Why am I still happy about tonight? Because it could have been worse. I went in feeling 75% and got... something better. I don't use percentages, but you get the idea. And while on paper it's not a step forward, there's been no steps back. In fact my back actually feels better for having repped that 250. I really, really need to find co-workers willing to walk on my back at odd times of the day though... and I'm getting a butt load of taurine, to assist with blood flow to that area. Another recommendation from Brandon Lilly.

I've started writing out a cube program for myself, though it's going to take some collusion with the rest of SMWA to get it right. In the mean time I'm incorporating some of the other things he swore by; pull-downs (well unless/until PTC gets a machine, pull-ups will do) and leg press with every session. I'm going to expand on these and focus on explosive movement.

Solid progress on my accessories too. I'm slowly getting my weak right side back. Gotta baby it though... I was a little too optimistic with the 80 tonight. Lucky for me, it doesn't feel like I'm going to pay for it.

Let's see if I can make a better go of bench press this Wednesday. I want at least 6 reps of 130. If I can't get that, I'll need to take the loading back to 100 (or even lighter) for max reps and start building up again.

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