New routine, let’s see how it shakes out.

Deadlifts (barefoot, no rest between warmup sets)

100 x 5
170 x 5

(increase rest to 90s or so between sets, change to crossgrip, belt on)

235 x 10
235 x 10
235 x 10
235 x 10
235 x 10
235 x 10
235 x 8

(inc rest to 2.5 m between sets)

235 x 10
235 x 10
235 x 6

notes: 10 sets of 10 deadlifts? F you, coach!! On set 7 I was getting winded and just set it down early. Decided to up my rest periods. On set 10 I was struck by a sudden case of ScrewThis and wussed out on rep 6.

Then I sat around for 5 min, changed my gear around, did a yoga release for my poor low back, helped a girl put some heavy equipment away (she put the bar in the hole wrong and it got wedged between the frame and the celing and she started to stomp and flail her arms like she was getting exasperated).

But yeah, 110 deadlifts. I hate Sundays now. Can I count this as cardio??

Squats (Romaleos and SBDs on, narrow stance, no rest b/w warmup sets)

80 x 5
135 x 5
185 x 3 (switch to medium stance)

(inc rest to 60 seconds, belt on)

235 x 3
235 x 3
235 x 4
235 x 3
235 x 4
235 x 5
235 x 4
235 x 5
235 x 5
235 x 3

notes: yeah, I was not ready for another 10 sets of some other movement. I was SUPPOSED to do 10 sets of 6, but I was gassed. Also used to doing squats first, not after lots of DLs. On top of it, my hams and glutes were still sore, and the bottom of the hole in the squat was really unpleasant Whiny whiny whiny, aren’t I? I was aiming for 6 reps, but would stop a set when my bar speed slowed down (when the rep was a grinder). In order to make up for the fail, I tried to keep the rests short (60s).

But overall, not happy with my output. Might have to drop the weight for next time. I had thought I could bang out 10 sets of 6 at 235, but maybe only when I am fresh, not ass-freshly-kicked. You live, you learn.

1 Arm DB Floor Press (60 s rest)

50 x 10 per side
60 x 10
70 x 10
70 x 10
70 x 10
70 x 8
70 x 9

notes: I did some warmup sets to find the right groove that didn’t make my shoulder scream. On the first working set, it felt good, but realized I was bouncing too much, so I put some discipline back into it – lower, rest tricep/arm on the ground for one breath, then explode back up. It makes it much harder

I was supposed to do pushups then cardio after…. BUTTTTTT I said F it, and changed out and went home and napped, LOL.

Good workout though! I will def be feeling it tomorrow.

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