October 29th, 2009
Lower Body Focus
Condition:
My quads are still sore and my glutes are a little fatigued. I should wait until tomorrow to lift, but I don’t have the time tomorrow. I feel good though.
Warm Up:
Some RW Drills
Some activation drills (mostly non-tripods)
Some plyos
Workout:
Conventional Deadlifts
Worked up to 455 x 1, missed 505 twice, rest varied
Power Cleans
Worked up to 245 x 1 (eeeeaasy), rest varied
Back Squats (close stance, rock bottom)
1 x 10 reps @ 275 lbs, rest varied
2 x 5 reps @ 275 lbs, rest varied
Plank Progression
7 sets @ BW
Cool Down:
Some more activation drills
Mild plyos
Notes:
Well, today didn’t go too badly. I haven’t deadlifted (besides RDLs) in over a year, so 455 was nice. I even managed to budge 505 about 2" off the ground on my second attempt at it, but it didn’t want to come up.
After that, my back was tired, but I wasn’t done screwing around yet. I don’t do power cleans either, but I managed to catch 245 while standing up straight. I had a lot left in me, but my crappy bent bar makes it almost impossible to whip my elbows through. Not only that, but I lift on concrete with iron plates, so lowering it is a pain in the ass too.
And finally, the squats went well. I was pretty tired at that point, but all of the sets were nice, smooth, and very deep.
Things are going well.
