Awful weather again...really getting annoying, sleet/rain/freezing, just not safe for track activities. Also, belt on treadmill was loose, had to abort session part way through, will tighten up belt tomorrow.
I have just been on a tear lately with deadlifting, and strength in general. It's really confirming the decisions I made in planning this cut, specifically doing a moderate over-feed on my two weight-training days. This is the third time in four weeks I've pulled 500. I'm not sure I've ever done that before. Grip was shot by the time I got to DB farmers walks, but it's all good.
- BB DL: 315*1 (double overhand) 365*1 405*1 440*1 465*1 485*1 505*1
- HPS: 95*5 115*4 125*3 135*2 145*1
- HPS overhead hold: 145*60 seconds
- Bench Press: 225*3 255*1 265*1 275*1 285*1
- LM Rows: 225*5 270*3, 3
- DB Farmers: 120*55, 53
- NS FS Paloffs: 30*10, 10
Torrential rains, track is spongy & soaked so I used my treadmill instead here. Trying to build up some cardio capacity anyway, as mentioned before. Nothing extreme, just enough to do a couple miles in 12 minutes. Strategy is going to be doing one longer distance lower speed run, and one faster shorter run per week, M & W or F most likely. Also, if track is getting rained heavily on I'll sub in a treadmill session.
My core was pretty tired from the yoga last night, this is why I don't hit my core directly before doing workouts. Took it easy and didn't push things too far here. Missed 225 on push pressing somehow.
- Squats: 315*1 330*1 350*1 370*1
- Front Squats: 225*1 250*1,1,1,1,1,1,1
- Incline Bench Press: 205*3 225*2 235*1 245*1 255*1 225*1
- Push Press: 185*1 205*1 215*1 225*blaaaaah
- Pendlay Rows: 135*5 155*5 175*5
- Pull-Throughs: 150*10 150*10
- DB Farmers: 120*96 120*75
- Dead Bugs: 10, 10
AM:
- HPS: 95*8 115*5
- Treadmill: 20 minutes / 2.05 miles
PM:
The track was snowed over, so I improvised. One of the goals I have for this cut (I'm going to post those soon) is increased aerobic capacity, going to add a small bit of steady state in here and there. Not like artery scarring levels, just enough to build some capacity.
- BB DL: 405*1 425*1 450*1 465*1 480*1 500*1
- Glute-Bridges: 315*10 405*10 455*6
- BB Flat: 225*3 250*3 265*1 280*1 295*1 305*1
- Chest-Supported Rows: 160*3, 3, 2
- Reverse Hypers: 120*5, 120*5
- DB Suitcase Carries: 90*80
- Unilateral Planks: 8 seconds, 5 seconds, 10 seconds
Probably one of my favorite workouts I've ever had. Taking some time off from Wednesday dodgeball leaves me feeling more energetic for these Thursday sessions. Pulled 500 for the second time in 3 weeks, hadn't done bridges in ages, but was feeling it and wanted to throw around some heavy weights. STILL had enough in the tank to bench 305, and finished with some heavy suitcase carries and brutal unilateral planks. Just all-around great workout, and I slept like a rock that night.
- Squats: 315*1 335*1 355*1 375*1 385*1 365*1
- Front Squats: 225*1 255*1 285*1 305*1
- Front Squat Walkout: 355*15 seconds
- Incline Bench Press: 225*3,3,2 245*1 255*1 225*2
- Pull-Throughs: 150*10 150*10
- Sternum Pullups: 8, 5, 4, 2
- Waiters Walks: 80*102
- 1-arm Planks: 8 seconds
- Ab-Wheel: 10, 10 dun.
Doing squats first for a few weeks again, no matter which order I do them in my numbers don't seem to dip. Threw in front squat walkouts as well...nothing really hits my core quite like those. I want to make more progress on incline benching as well, I keep saying I want to, this time I'm following through. Also....1-arm planks are HARD, didn't believe they would be.
- BB DL (thick bar): 315*1 (double overhand) 365*1 405*1 425*1,1,1,1,1,1,1
- HPS (thick bar): 95*5 115*3 135*1 145*1
- Bench Press: 225*3 250*1,1,1,1,1,1,1,1,1,1 (cluster of 10)
- LM Rows: 180*5 225*5 270*3
- Reverse Hypers: 120*5 120*5
- DB Farmers: 120*81 NEW PR!!, 76
- NS FS Paloffs: 30*10 30*10
Good session...going to call that farmers walk a PR..usually I like doing things consistently for a while before I call it a PR,
just
so I'm not breaking them every week. A bit of a deload week after the
505 pull last week and the higher volume sprinting Saturday.
Decent time, throws were way off. I think I'm going to take a few weeks off here, I do so much better at the gym the next day if I'm well-rested, which is hard doing dodgeball the day before, since I'm up late after. Hard to get to sleep after being so active.
