tusday deadlift deload week. 9 july 13
wall squats, face into the wall with bar or hands on back - learning proper stance for squats.
deads
bar straight leg warm up 5-10 x2
176x5 - conv with overhand grip - trying to improve grip strength
225x5 - sumo
265x5 - conv. overhand grip. see above
this is where things got wacky.
deficit str8 leg deads
215x20 4 sets.
I did these thinking "hey it worked with my exercises yesturday". well dumby, they were not full body exercises, not to mention, it was hotter than shit, and the weight was actually pretty damn heavy to do 20 reps with. not to mention I dont know about other people, but when I do high rep, or heavy lower back targeting exercises, my shit locks up hard and you can kiss pain free walking goodbye for about 10-15 minutes. so I need to remember to put intense lower back work at the end of my working.
one leg standing curl
20x20 5 sets.
i did these basically for principle i could of added more weight but i was so damn exhausted, hot as shit, and lost that i just suffered through. whatever, got the blood to flow, and felt it a little. but I knew i didnt have the energy for GHR so thats that.
pull down abs on lat pulldown
80x20 4 sets.
notes:
on super high rep things i need to go waaay lighter i think. i was so fucking exhausted after the str8 leg deads that I was useless the rest of the workout. my back was super locked up, it was extremely painful just to bend down and move the weights. lower back targeting exercises need to be left to the end of the exercises.
also! I need to start doing deficit regular deads sumo or conventional starting the next cycle because I want that explosiveness back that I used to have before I was doing 5-3-1. check old training logs from before 2013.
I also am starting to try and cycle my prilosec because I dont want to be dependant on that shit. so today was my first day of not taking it, I am going to do, day on/day off for a while then start doing two off/one on if i feel i can. we will see, I hope none of my weakness was from the prilosec not being there, but i doubt it really had any effect. no "stomach" area pains. maybe just excess salevating but im used to that. god i want a good doc.
also, I really feel I lift better when I dont eat shitty defac food before I lift. shortening on the grill to cook eggs, really? and you say you are feeding me healthy meals? oh well. some people dont have the choice of what they eat, and would kill for that, so be greatful i guess, and make up for it with healthy meals inbetween
wall squats, face into the wall with bar or hands on back - learning proper stance for squats.
deads
bar straight leg warm up 5-10 x2
176x5 - conv with overhand grip - trying to improve grip strength
225x5 - sumo
265x5 - conv. overhand grip. see above
this is where things got wacky.
deficit str8 leg deads
215x20 4 sets.
I did these thinking "hey it worked with my exercises yesturday". well dumby, they were not full body exercises, not to mention, it was hotter than shit, and the weight was actually pretty damn heavy to do 20 reps with. not to mention I dont know about other people, but when I do high rep, or heavy lower back targeting exercises, my shit locks up hard and you can kiss pain free walking goodbye for about 10-15 minutes. so I need to remember to put intense lower back work at the end of my working.
one leg standing curl
20x20 5 sets.
i did these basically for principle i could of added more weight but i was so damn exhausted, hot as shit, and lost that i just suffered through. whatever, got the blood to flow, and felt it a little. but I knew i didnt have the energy for GHR so thats that.
pull down abs on lat pulldown
80x20 4 sets.
notes:
on super high rep things i need to go waaay lighter i think. i was so fucking exhausted after the str8 leg deads that I was useless the rest of the workout. my back was super locked up, it was extremely painful just to bend down and move the weights. lower back targeting exercises need to be left to the end of the exercises.
also! I need to start doing deficit regular deads sumo or conventional starting the next cycle because I want that explosiveness back that I used to have before I was doing 5-3-1. check old training logs from before 2013.
I also am starting to try and cycle my prilosec because I dont want to be dependant on that shit. so today was my first day of not taking it, I am going to do, day on/day off for a while then start doing two off/one on if i feel i can. we will see, I hope none of my weakness was from the prilosec not being there, but i doubt it really had any effect. no "stomach" area pains. maybe just excess salevating but im used to that. god i want a good doc.
also, I really feel I lift better when I dont eat shitty defac food before I lift. shortening on the grill to cook eggs, really? and you say you are feeding me healthy meals? oh well. some people dont have the choice of what they eat, and would kill for that, so be greatful i guess, and make up for it with healthy meals inbetween
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