Thursday, September 23, 2021
09-23-2021 Update
I'm trying to stick to strictly overhand on the deadlifts. Today I started to feel hard to hold on to the bar on the last rep of my heavy set. I tried this technique and I think it was helpful.
My traps get sore fairly regular. I'm also hitting the wall on a couple of lifts. I'll shift to step progression on those lifts, meaning that I'll stay on the same weight until it's almost easy to get 5 reps, then I'll add 5 pounds. Right now I'm getting a couple of lifts that don't feel like I'm hitting 5 in best form.
Lifts for this week so far:
Tuesday
B -
Squats 145x5, 125x8, 105x10
Lunges 20x5, 15x5, 10x5 (these are still not in great form so I'll stay on this weight until it's good)
Incline Bench 115x5, 95x10, 75x12
Shoulder press 60x10, 50x10, 40x10
Lateral raises 25x5, 20x6, 15x10, 12x12 (staying at this weight next workout)
Tricep Pulldowns 65x3, 50x6, 40x8 (staying at this weight also)
Thursday A
-
Deads 190x5, 170x7, 150x10
Ham curls 85x5, 70x10, 60x12 (staying here, the 85 was hard and the 70 and 60 felt ok)
Seated Rows 105x5, 90x12, 80x15
Lat Pull downs 110x5, 95x6, 80x15, 65x15 (this is staying as well)
Back ext 180x5, 160x8, 140x10
Curls 25x5, 20x8, 15x10, 12x12, 10x15
I can feel the lifts though I'm not wiped out. I think that's a good balance. Figuring out how to balance my back will be key. This guy, Cailer Woolam, talks about how deadlifting tweaked his back at about 4 minutes and 25 seconds. He talks about when to use straps and why the double overhand grip works for him. I'll be trying to learn building overhand strength from this.
KEEP GRINDING!!!
