10/20 log
Deadlift day baby! Week 4 out of 10.
SMR & mobility
DL
145x5x2 - man, these weren't ridiculously easy, I was worried right at the beginning
195x3x2 - my grip didn't feel great on the second one of these
225x2 - was able to do this without straps surprisingly well
265xf - After setting up the bar didn't really move when I pulled lol. When I stood back up I felt lightheaded - like if I've been lying down for a while and get up quickly. Not a serious case of that, but the exact same thing
265x1 - my plan said 275x1, but since I was going for 280x2 that seemed high.
280x1 - I was supposed to get 280x2. I tried the second rep twice but was feeling for sure significant back rounding when trying to move it so just gave up. My g/f said she could already see my lower back rounding on both attempts but my first one was good with a bit but not a lot of rounding.
Not sure if this means I fail the program or not but Imma keep going.
Speed DLs
235x3x5 - Man these were tough, even with the straps on. It seems I can either break my knees early and the bar will hit them on the way down, or I can break them after the bar passes, but then my back rounds (from my g/f who watched). So atm those are my 2 choices, lol.
Circuit x 3
RDL - 115x8
DB row - 55x8
Neutral grip pullups - 5
GMs - 70x8
Made it through but man my grip on RDLs barely made it through but I wasn't willing to resort to straps for 115 lbs.
So, I did actually lift 280 1 time today. And sitting on 265 (which I did get twice last time) I was for sure worried about getting it. I think my next two weeks don't involve reps at 280 or above so I maybe can get to week 7 intact,
.
In other news, I have a trip planned to the Cha59 home gym spectacular for Saturday. And will be changing my programming per his advice to:
Sun - bball
Mon - bball
Tues - squat/bench or squat/OHP with a bit of accessory work
Thur - DL day (see above)
Sat - Core day:
1) goblet squats
2) GHR
3) offset step ups
4) offset RDL
5) chins
6) 1/2 kneeling cable press
7) standing cable rows
8) 1 arm DB OHP
9) 2 or 3 of the following (the list has a lot more on it and I don't know what half of them are, but I guess I'll find out Saturday!):
offset farmer walks
ball rollouts
cable chop
PNF d2 flexion
jacknife on ball
My bench & OHP can't progress any more slowly given they're not super high yet, so I'll see how this goes. Any feedback is appreciated.