DEADLIFT Training - Mesocycle 38 Week 3
This is from yesterday. I tweaked my left hamstring last week so we didn't do any lower body work all week. I had a choice of skipping this workout but I wanted to go in and see how I felt. So, I spent a little extra time on the mobility drills and worked on my set up for each pull.
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
No pain.
Deadlift Work Sets:
475 x 2
500 x 1
475 x 1
405 x 6
I worked up to 500 and then I was supposed to (as per Eric's 14 week plan) do Rack Pulls today. But, because there was no pain and I knew that Rack Pulls could cause that pain to resurface (because of the way I would need to set-up with the bar just below my knees); I decided to go off the map and just do a couple more sets of Deadlifts and then call it a day. By the end of this, everything felt fine and I could have pushed for more but I decided not to. So, we wrapped up and came home. If everything holds up, next week will be Deadlifts followed by Rack Pulls. As a side note, I did the 405x6 as a back-off set to work on my form. I thought my failing grip would need straps but I was wrong: I got on just fine. The 6th rep was the hardest. I am not built for cardio (lol).
Video:
This is from yesterday. I tweaked my left hamstring last week so we didn't do any lower body work all week. I had a choice of skipping this workout but I wanted to go in and see how I felt. So, I spent a little extra time on the mobility drills and worked on my set up for each pull.
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2
No pain.
Deadlift Work Sets:
475 x 2
500 x 1
475 x 1
405 x 6
I worked up to 500 and then I was supposed to (as per Eric's 14 week plan) do Rack Pulls today. But, because there was no pain and I knew that Rack Pulls could cause that pain to resurface (because of the way I would need to set-up with the bar just below my knees); I decided to go off the map and just do a couple more sets of Deadlifts and then call it a day. By the end of this, everything felt fine and I could have pushed for more but I decided not to. So, we wrapped up and came home. If everything holds up, next week will be Deadlifts followed by Rack Pulls. As a side note, I did the 405x6 as a back-off set to work on my form. I thought my failing grip would need straps but I was wrong: I got on just fine. The 6th rep was the hardest. I am not built for cardio (lol).
Video:
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