Tag Archive: deficit SLDL


June 24, 2015

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

8 plates x 15
10 p x 15
12 p x 15
12 p x 15
12 p x 15

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

3 plates x 15
4 p x 15
5 p x 15

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

4 plates x 20/20
4 p x 20/20
4 p x 20/20

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

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June 10, 2015

My body is attaining memorable levels of soreness these days. Prob because this is my 4th day of exercise in a row, and I am going at it with some intensity.

Deadlifts (2 min rests after the warmups)

160 x 5 hookgrip
200 x 5 hookgrip
240 x 5 double overhand
280 x 3 mixed grip
*belt on*
280 x 3
280 x 3
280 x 3
280 x 3

notes: lots of low rep sets, not wanting to tax the low back for what lay ahead

Deficit Stiff Legged Deadlifts (2 min rests)

130 x 8
160 x 8
190 x 6
140 x 8

notes: stood on a nice thick bumper plate. I wanted to do sets of 8, but my grip got tired on the 3rd set and I crushed a callus a bit, so I had to stop. So I did a backoff set. My grip is getting pounded these days.

Pallof Press (60 sec rests)

3 plates x 20/20
4 plates x 20/20
4 plates x 20/20

notes: gave my grip and my posterior chain a break with this core work.

Ukrainian Deadlifts (90 sec rest)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: I have seen people do these, but never tried them. They work pretty well as a finisher. My quads even felt the stretch on the negative, and the glutes were firing quite well. Low back started to remind me how sore it was.

Seated Closegrip Cable Rows (90 sec rests)

100 x 12
120 x 12
150 x 12

notes: Did them nice and slow and focused on the peak contraction. Went thumbless to let my grip have a break, and tried to strengthen up my low back.

I was considering doing cardio after, but my low back warned me it wanted to go home and chill out, so I heeded it.

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.