1/14/2020
- Bench press: 45x10, 95x10, 135x10, 185x10, 205x10, 225x3
- Close grip bench press: 135x10, 185x10, 205x4
- Pendlay row: 135x5, 225x5, 255x10, 275x6, 295x3, 305x1
- Jefferson lift: 135x4x2, 185x4, 225x4, 275x1, 315x1, 365x1 (PR)
I tried a Jefferson lift for the first time in my life yesterday and it seemed interesting. I read about it and watched some videos before and after trying it. So, I figured I'd give it a shot with some weight today after the Pendlay rows (as there was a loaded bar sitting right there in front of me).
It looks awkward, as if it would twist one's back and force knee to cave inward (especially the back one). But, it's surprisingly stable. Unlike a standard deadlift, the weight is centered and not in front of the legs (kind of like a trap bar DL). It's probably not for newbies, but an experienced lifter should be okay keeping his or her knees out and should also have enough core strength to as least get started on it. I don't know if it's worth adding to my regular lifts, but it was worth giving it a try.
I marked the final one as a PR, but obviously they're all PRs as it's my first time doing them. I decided to mark it because 365 seemed reasonable enough. The 365 went up easily and I could have tried for more, but going for four plates on an unfamiliar exercise probably wouldn't be very prudent.