Trisha was out of town today, so I decided to do some seriously heavy deadlifting (it’s heavy for where I am right now) in my back workout today. I struggled a little on my heaviest deadlifts off the floor, but on the sets I did for reps it went very well! I’ve slept very poorly the last two nights, so I’m pretty sure that was a factor. But, I still worked up to a 435 single (not a max single) which is good for right now. My hamstrings are still sore from leg day. I even debated (with myself) on whether or not I should even deadlift. But my crazy side said that not deadlifting would be a major wimp-out, so I loaded up the bar and got after it. I followed the regular deadlifts with some partial deadlifts in the power rack from the knees up. I went heavier than I’ve gone in a very long time. After all the deadlifts were done I did pullups. I haven’t been able to do pullups for a number of years because my shoulders hurt so badly. This year I’ve been working them in sporadically and they’re feeling really good…with no shoulder pain. On the last rep of each set I held myself in the contracted position for 15 seconds. I’m going to be sore tomorrow!
Deadlifts off the floor 135X10X10, 225X8, 275X6, 315X3, 365X2, 405X1, 425X1, 435X1, 405X3, 315X10
Box jumps between deadlift sets 16″X5, 18″X5, 20″X5, 24″X3, 26″X3
Partial Deadlifts 315X10, 365X8, 405X6, 455X5
Pull ups 4 sets 10, 10, 8, 6 all were to failure with a 15 second hold after the last rep
High Pulley Rows 6 sets 10, 8, 8, 8, 8, 6
Straight arm pulldowns 3 sets 10 reps very controlled, flexing the lats hard on each rep