I was a super lazy shit during the long weekend. First day back in the gym tonight.

warmup: took long breaks in between my warmup sets to stretch out my low back and my hips.

Deadlifts (long breaks, SABOs, no belt)

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 9

notes: on my AMRAP set, I had a 10th in me, but I felt my form was slipping and I was having problems at lock out. So I moved on to block pulls so I could squeeze my glutes. The no belt phase continues. Pretty happy with how I am doing no belt actually.

4 inch block pulls (long rests, SABOs, no belt)

315 x 6
315 x 10
315 x 8

notes: I normally do 3 inch blocks, but I realized that strongman comps (in my area) often use a 14 inch deadlift. So if all we have are 3 inch and 4 inch blocks, 4 inch blocks would be closer an approximation to a 14 inch height deadlift (the 45s are about 8.75). It actually made it harder, I didn’t get my form right on the first set, but corrected it later on. I might end up looking for an extra inch in the future, stack a plate under the block or something.

SSB Good Mornings (short rests)

160 x 8
210 x 8
260 x 4

notes: ended up going heavier than planned. they felt good actually! I would have done more reps on the third set, but the people checking my form noticed a big imbalance in my shoulder, so I just racked it and moved on.

I wanted to do leg press, but lots of big lifters were in the strongman gym, and I didn’t want to look like that douche who throws 18 plates on the leg press when I cant squat 450 (they know what I can squat), so I just did leg extensions.

Leg Extensions (short rests)

150 x 10
165 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes: hard to go heavy or high rep on these, my knee doesn’t like them. so I found a sweet spot and stayed there.

Advertisements