Summer 2009 Training
Mesocycle 10 - Week 4
Deadlift Day
Beginning Thoughts:
It's been raining a lot this week here in Bombay. I had to skip training on Tuesday because of the heavy downpour. So everything has been moved one day forward. Yesterday (Wednesday) became Deadlift Day. Today was Upper Body Day. Workout:
Banded Deadlifts w/ Red Bands:
Skipped
I wanted to switch things up. It seems all I am doing is getting stronger on Banded Deadlifts and Deficit Deadlifts. Thats not the goal here.
Deadlifts:
385 lbs x 3 reps x 3 sets
345 lbs x 6 reps
The 3x3 with 385 was decent. I strained my upper right trap or something while doing the 345 lbs back-off set. I switched grips and because I have not been doing any heavy stuff with left hand being the over hand (and therefore my right hand the under one) I wasn't prepared for it. Well, I have learnt - and it could've been a lot worse but over the last 4-6 weeks I have been doing a lot of moderately heavy stuff with the different grip so I think that cushioned the blow in a way.
Pistol Squats:
Unable
I just could not do these. Either my legs were exhausted or what I dunno but I just could not do it. I tried doing them and I rolled over like 4 times. I gave up after that. My friend described me as a sack of potatoes just falling over. And to think I am breaking my will here dieting.
Suitcase Deadlifts:
115 lbs x 6 reps
135 lbs x 6 reps
155 lbs x 6 reps
I usually make week 4 a low volume week most of the time (since I spend weeks 1-3 going crazy) so I kept this simple. One of my short term goals on this exercise is 3 reps with 185 lbs. That would be sweeeet.
Wrist Roller:
10 lbs x 3 trips
10 lbs x 2 trips
10 lbs x 2 trips
10 lbs x 3 trips
Just for the record: one trip means going up and then back down again. One way is not one trip.
Ab Roller with Bands:
White Band double looped x 6 reps x 3 sets
These were super hard. Videos:
Deadlifts:
My training partner Kartik doing some impressive pull-ups @ a BW of 150 lbs:
Overall Impression:
I applied some balm on my back last night before sleeping. This shit stings like none other.
Gonna post today's workout in a couple of minutes...
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