5-17-04 Monday Back,Deadlifts and Traps
Today was a good day. I didnt hit any PR's with the one rep maxes but did hit atleast one PR on the deadlifts off the floor, which I havent done in 5-6 months since my injury. I hit 315x18 and couldve gotten 20+ but my footing was off towards the end. 315x17 was my best before, so a very small PR. I also did 365x12 but thats not likely a PR. I also hit 2 PRs on my last 2 sets of T-bar rows, but this is also cuz I just started the exercise within the last month or two, and was getting the form down. I was doing them off the floor with a barbell. I hit 8 sets of upper back work before even starting deads, I did this because Im looking to bring up my upper back more, and want to get some of the rowing out of the way so I can focus on the deads. It felt good hitting a few high rep sets with the deads. I started my deadlift session a little early, giving me only 6 days recovery, I think this is why my strength wasnt at its best.I felt some pain as well, very slight. I had felt a twinge in my hernia area the day before so I took it easy and didnt attempt the heavy maxes as much as usual. Regardless I still brought out a red vein in my stomache, small, but it shows I hit it pretty hard.Ill be taking the next 2 days off and swimming laps too loosen up and get ready for my 300 5X5 for chest on thursday. Another small step on the road back. Still a good day nonetheless. Heres the routine: (4 1/2 hours)
T-Bar Rows With Barbell (Barbell stuck into the wall for support):
70x15
105x15 (3 35's on end of barbell)
140x15
175x15
210x10 (6 35's on end of barbell)
245x7 (7 35's)
Wide Grip Chin-ups:
21
Partial Deadlifts: (From lowest setting on power rack)
135x12
225x10
315x1
405x1
500x1
530x1
550x1
570 (failed)
Partial Beast Lifts: (A deadlift with the bar behind the legs done at lowest setting on power rack)
570x1
635x1
700 (fail)
700x1
Deadlifts from the floor:
315x18 (PR)
365x12
405x5
405x1 (Attempted to rerack weight but grip failed)
Barbell Shrugs:
315x15
Lat Pulldown:
165x15
You can see I was worn down from this workout. Less volume then usual also. Still a good one though. My hands were torn up pretty good so I ended my workout after a set of lat pulldowns.