Sunday, February 16, 2020

Remembering How to Deadlift

I AM not yet ready to give up on these incline bench presses. My last press session didn't produce quite the number of reps I wanted, though I am still not sure if I repped it five or six times in the second set. I am going with five as I'd rather underestimate than overestimate. Even so, I programmed three sets of six and, at most, managed two of them. If the next press session is just as disappointing, I will reconsider.

Last week I began my new axle squat template, and at the start of Saturday's events session I rolled out my new deadlift template, which looks like this:

Barbell deadlifts
wk01 205 kg x 3 x 8 - done
wk02 215 kg x 3 x 7
wk03 225 kg x 3 x 6
wk04 235 kg x 3 x 5
wk05 245 kg x 3 x 4
REST
wk07 255 kg x 2 x 6
wk08 265 kg x 2 x 5
wk09 275 kg x 2 x 4
wk10 285 kg x 2 x 3
wk11 295 kg x 2 x 2
REST
wk13 305 kg x 4
wk14 310 kg x 3
wk15 315 kg x 2
wk16 320 kg x 1


I am adding rest weeks because I need them, and previous years have ended prematurely thanks to injuries sustained from going too hard for too long. But even so, I recognise this program is pretty ambitious. I'll be extremely happy if I can manage to perform all reps as written.

I had plans on moving some decent weight on the farmers picks but after the deadlifts and dumbbell rows my grip was already beginning to fail, so I backed off and did my requisite cardio to finish up.

It's a shame too, as our farmers picks are currently damaged: we were using Jacqui's pair for the day. She came to do some training with Navarre and Anthony, as all three are in comp prep mode for the Arnolds! I had not caught up with Jacqui in some time. It was excellent to see her as strong and determined as ever. She's one of those athletes who always looks like she's having fun, because she really is.

EVENTS+ Saturday February 15th
Deadlifts w/barbell:
65 kg x 10
105 kg x 5
145 kg x 3
185 kg x 1
205 kg x 3 x 8
DB bent over rows (l&r):
30 kg x 8
40 kg x 8
50 kg x 8
Farmers walk (p/h):
80 kg x 2 x 15
Cardio:
assault bike 5 mins @ +50 rpm

PRESS+ Tuesday February 10th
Chest press machine flat (p/h):
25 kg x 8
30 kg x 8
35 kg x 8
Incline barbell press:
50 kg x 5
70 kg x 3
90 kg x 1
100 kg x 6, 5, 4
Axle OHP (strict):
50 kg x 3
70 kg x 9
Triceps pushdowns:
90 kg wide grip x 10
90 kg close grip x 10
63 kg rope x 10
63 kg x wide grip x 10
63 kg x close grip x 10
45 kg x rope x 10
Preacher curls:
24 kg x 10
29 kg x 10
34 kg x 8
DB curls (p/h):
12.5 kg x 2 x 10
DB side raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm

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