Friday, January 12, 2018

January 11, 2018 – Week 7, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Deadlifts
135x5
225x5
315x1
Added Suit and Straps
315x1
405x1
495x1
585x1
610x1

16” Rack Pulls (straps/suit)
135x1
225x1
315x1
405x1
495x1
585x1
675x1
700x1 (hitched)

Barbell Shrugs
135x1
225x1
315x1
405x15
Added Straps
500x18

Stretching

Comments: Trying to get to bed early to hopefully get rested. Last workout had left me a little discouraged. I was advised to possibly back off if I felt like crap. Hard to tell as sometimes I feel like crap but do great things. Some aches in the right hip. Right biceps still barks occasionally. Everything feels tight. Warmed up on the AMT. Up to 152bpm. Felt more tightness in my right side. Calf raise work after that. Ok. Good warm-up. Box touches with a wide stance after that. Not as good feeling as last workout. A little ache in the right knee. Then regular body weight box squats. Some knee aches. Then regular stance box touches. Trying to get the feel right. Band rows and push ups were good. Band rows were easy and felt nice. Hip airplanes went well. On to the workout. Not a lot of work on paper but with the deadlift suit it would be. This time, it wasn’t until I got to 315lbs that I put on the suit. Lighter stuff for sets of fives and then a single with 315lbs. All done double overhand. Lower back was feeling toasty from just that. Then everything on. Suit, hard belt and straps. Advised that I needed to get practice with everything one. I learned from last time to get the suit on all the way. Hanging from the smith machine and jimmying my way into the suit more and more. Then practiced with nothing to see how tight I needed the straps to get to the bar and have power. Everything makes it tighter and harder. I notice I that even with all my effort fighting the suit, my lower back isn’t in the best position like it is raw. I had thought the straps would actually make it easier to get to the bar. I was wrong. I felt like I was going to fall on my face every time I got my straps around the bar. Plate jumps here with plan being 585lbs and if that was ok, do what I knew I could get. Hard to gauge as the weight never feels light. Holding on with fingers with the figure eight straps. I may not have been feeling like the best but I had confidence that 585lbs was going to go up before I strapped myself to the bar. Not sure if this went up easier than it did last time or not. Maybe it came off the ground better this time. I wanted 600lbs minimum. I decided I’d do 610lbs since that would be a PR for most weight I’ve pulled from the floor on a regular stiff bar. Didn’t look too bad as far as speed from the floor but lockout was certainly tougher. But didn’t feel like I’d need to hitch it. I also feel I was better at controlling the negative on these singles this time in the suit. Then on to rack pulls. I put on my shorts while setting this up and putting away the deadlift weights. I’m surprised a concern citizen hasn’t reported me for showing off too much thigh with the deadlift suit. Suit and straps here as well. I kept the hard belt off until it got to 405lbs. Legs were feeling pretty tender from the suit by this point. Got the straps tighter than I did for floor pulls at 495lbs. 585lbs was a little slower than I would’ve liked coming off the pins but still good. Goal was to do 675lbs again and go for more if I felt I had it in me. But no more than 700lbs. That felt like a good goal. I had issues with 675lbs though. I tried pulling my suit straps down as far as I could on my own. I spent a lot of energy trying to get my shoulders under the straps. Then I got set to pull and I felt a pinching sensation in my left arm pit and biceps. Like the anticipation of someone ripping off a Band-Aid feeling. I stopped what I was doing and checked my arm and got back in the setup. Same thing, just gripping the bar. I figured from that that the straps were too tight and I was pinching something in my neck. So I loosened the straps and tested again. No pain sensation this time. 675lbs felt much like it did last time. I was sweating like crazy from all the fighting with the suit and messing with the straps. I had to sit down for a bit to collect my thoughts and feel if I needed to go for more today. Could I go for more. I figured I just needed a little rest and I would be able to give it an honest try. I think it came off the pins about the same as 675lbs did but it was stalling in my thighs. I really wasn’t sure what was better, bail or hitch it. I went with the hitch. Not how I wanted to end the lift but whatever works. I was very glad to get out of that deadlift diaper of pain to do shrugs. My plan had been to do just 5-10lbs more than last time on the no straps set and then go pretty heavy on the strapped set. Right hand still has some issues with the smaller fingers holding on but it is getting better. I decided it would be better to do some work up singles so it isn’t such as shock right out of the gate. 315lbs felt easy so I said screw it and did the no strap set with 405lbs. Grip gave out premature but I was able to regrip and get the minimum 15 reps. Strapped in with 500lbs and got 18 there. I know I will be sore in the entire back after this. Home to stretch and eat recovery burritos. I was too beat to do dishes haha.

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