Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.
Warmup - 2x10 back squat, empty bar (plus assorted mobility work)
Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.
Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.
5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.
60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.
Starvingstarvingstarving last night.
Showing posts with label romanian deadlift. Show all posts
Showing posts with label romanian deadlift. Show all posts
Tuesday, July 19, 2011
Monday, July 11, 2011
Mondays are Squat Days.
Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.
Warmup: 3x10 backsquats, 45# barbell, mobility work.
Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.
Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.
Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)
Ab walkouts - 30.
Warmup: 3x10 backsquats, 45# barbell, mobility work.
Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.
Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.
Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)
Ab walkouts - 30.
Friday, July 8, 2011
Squattus Maximus
7/8
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)
Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)
A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#
1RSF= 1 rep shy of failure
50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.
My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)
Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)
A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#
1RSF= 1 rep shy of failure
50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.
My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.
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