Failed to deadlift 520 yesterday. Didn't even get a struggle out of it, I just mentally couldn't get it more than an inch off the floor before I'd involuntarily bail. Considering how easy 510 was last week I should have had this, but s'okay. When this happens I just move on to assistant work that makes my back strong and inevitably set a PR one or two weeks later.
Bench press:
245 x 5
280 x 3
310 x 4
> Pec tendon hurt a little on the first set only, as a result from jumping up from my last warm-up of 135 to 245. I usually throw a 185 in between there and maybe a 225 but was in a hurry.
Incline bench:
175 x 3 x 10
Kroc rows:
160 x 22
> Grip is beat up so I used a strap. Rather than try to squeeze out 3 sets I'm taking Kroc's recommendation of warming-up to one set.
At the park:
Incline push-ups:
25, 20, 20, 10
Inverted rows:
30, 25, 20, 11
You doing anything in particular with the deadlift programming, or just trying for a PR each week?
ReplyDeleteGiven my wild inconsistencies (i.e. not being able to break 365 off the floor for several weeks then setting a PR the next) and prior back pain I've just been treating deadlift sessions as a fun, no pressure day to go in and see what I can do. I'm working toward establishing a solid everyday max so I have a number to work with and can reintroduce it into 5/3/1 again.
ReplyDeleteMy problem seems to be mainly be a mental hang-up about hurting my back that doesn't let me commit to the pull fully and I end up bailing.
You may consider some heavy rack pulls somewhere in the program, just to get your body used to handling heavier weights. It can go a long way.
DeleteI've thought about that until I can afford a few pavers for mat pulls but am wary about the shaky gym rack since I feel guilty having already broken one of the gym's plates. I completely agree with you though.
ReplyDeleteIn that case, maybe some top-down deadlifts. You can work up to a heavier weight and don't have to strain breaking it off the floor.
DeleteNow that's a good idea that I want to try. Thanks, dude.
ReplyDelete