Deadlifts
315x3; 365x2; 405x3; 405x3; 435x3; 435x3; 435x3; 445x2
Standing OHP
150x5; 150x5; 150x1.5* (started to black out, lol wut); 150x5; 150x5; 150x5
Semi-Sumo Rack Pulls
Bar just below knee caps, in the "soft spot"
315x3; 365x3; 405x3 (straps); 455x3; 455x (vid) 3; 455x3
Close Hammer Grip Cable Row
elbows tucked and super hard retraction
150x10; 150x10; 150x10
Standing Calf
135x18; 135x18; 135x18
*On my next set after the near blackout, I realized I was attempting to do the entire set without breathing. Not the brightest thing to when putting a bunch of steel directly above your cranium.
Rack Pull vid: http://www.youtube.com/watch?v=QsennGncPu4
Notes
-Today ended up being an important training day. Everything "came together." I don't mean that I felt extremely strong or fresh. I shouldn't feel like that on this program. I felt semi-fatigued, but with the conditioning and power to get through a long heavy workout. Tons of stuff at play right now, but I navigated the last few weeks correctly to get to the point where these heavy workouts are at the right intensity, and the KB workouts in between are actually working to aid recovery (as opposed to hampering progress). I only take the time to write stuff like this because it is really helpful down the line when programming for similar situations.
-Tried the semi-sumo pulls because I wanted to get some heavy back work in. Sheiko actually calls for a bunch of rack pulls and "deadlifts to knees" every week... but its an insane amount of heavy pulling to just start off with week 1. These felt pretty good. I did semi-sumo because conventional rack pulls have always felt terrible. Today was no different. There is something about the unnatural starting back position that makes it feel dangerous. I don't feel that way with my knees wider and arms between my legs.
Slight flex, slight gut suck-in. Haha.
lookin diesel
ReplyDeleteI never forget to breath because I'll get migraines if I don't..
Thanks dude. Ya man, funny how 98% of the time, we never have to think about breathing. People will mostly do it intuitively with a basic knowledge of lifting. Then for whatever reason it randomly stops and its like holy shit, that is important haha.
ReplyDelete