- BB DL: 405*2 415*1 425*1 315*5
- Glute-Hams (on lat pulldown): 3
- Pistols: 4, 4
- Chinups: 12, 6
I'm still not back at 100% on deadlifting, I feel like my lower back/glutes/hams are still exhausted. I guess that makes sense considering last Friday was supposed to be a 'light' day and instead I broke my leg press record by 250 lbs. or whatever and my glute bridge record by 100 lbs. Whoops. This coming Friday I'm going to keep the weight low on deadlifts, like in the 315 range, and see how I feel. Glute-Hams on the lat pulldown worked, but they hurt my knees...Did more pistols. I enjoy them even if they're hard; I feel like it'll work out any imbalances I have. Finished the posterior chain off with some chinups.
On a separate note I've been thinking of reorganizing my training; I do the deadlifting at the end of the week since I have a day off right after, but that doesn't really make sense. It's the hardest lift I do, and it comes after squatting on Tuesdays and sprinting or some other heavy conditioning on Wednesdays. I'm still sore sometimes when deadlifting, which is probably not good. I should probably be deadlifting on Mondays. Just like you prioritize within a workout, doing the largest lifts first, you want to do that during your training week as well. I take Saturdays off, and Sundays I do conditioning work, but it's usually more anaerobic work (ball slams, kb swings, etc.) and box jumping (which I could do all day and not end up with a seriously fatigued CNS). So Mondays should probably be deadlifting day, Tuesdays incline benching etc, Wednesday conditioning, Thursdays Squatting, and Friday bench pressing. That is if I keep the same routine when bulking as I have now. I'm not entirely sure I will though. More on that later though; I'm thinking of doing something like a push-pull-olympic or explosive split.
- Squats: 300*3 315*2 335*1 350*X
- Snatches: 95*4 135*3 145*2
- Good Mornings: 185*3 135*8
- Pistols: 6
- P.U.P.P.: 2:31 NEW PR!!
- Ab-Wheel: 12
I should be able to squat 350 but on this attempt I unracked it ultra-shitty. You generally want to have a belly full of air, I was exhaling as I descended. Stupid. Snatches went well, I'm focusing on breaking the weight off the floor rapidly, may do some speed deadlifting after regular deadlifting this week. Good mornings for lower back. Somehow got 6 on pistols. They look VERY weird when I do them using my right leg though, kind of like things aren't straight, my upper leg goes in and crookedly, I need to post a video. Beasted out the PUPP, not sure I ever want to do that again.
- Front Squats: 225*2 245*2 265*2 275*1
- BB Squats: 300*2 315*1
- Snatches: 95*3 135*3 135*3 145*X 145*X 145*1
- Pistol Squats: 3, 3
Tried what I did last week, with front squats first, didn't get the same pop on regular squats afterward, I'll try it one more time. Either way it's fun to put a different exercise first here. Still working on snatches, missed 145 a bunch and just kept trying until I hit it. Also put in pistol squats, definitely going to keep up with them, I feel like it forces my hips to loosen up some.
