ExRx.net

Darn Good Deadlift Day

For me, anyway...

About a year ago I did a bunch to see what I could lift. I'm a smidge above that.

Here's what happened:

Warmed up and then lifted heavy things

135x10x2/225x5/275x2/295x1/315x1(PR)!/320 (miss) tried again, no luck/225x5/135x10

Oh, I did my 12 burps too.

I seem to recall having more of a challenge recovering in my rest period last time than this time. I took three minutes between sets. They felt fast.

On the 320 my back started to round, but I did get the thing off the ground a few inches. Gave it another go and my legs were telling me this just wasn't gonna happen.

Now, the PR is only three pounds, but damn, I don't care.

Only 786 pounds to beat the apparent world record.

t

Fiddlin' Three

Start: 7:17am
Finish: 8:30am

Warm Up: Five minutes on the treadmill

Farmer Walks: 60lbsx1x3
BO BB Rows: 70x15/14/9
Alternating One Arm BB Press: 55x15/20/20
Medicine Ball Slams: 13.2x20x3
Medicine Ball Squat Throws: 8.8x15x3
Burpees: 10/5
Ball Toss/Catch: 4.4x15x3
Planks: 60s/30s/30s

Cardio: Treadmill - one minute warm up. I alternated one minute at 3.5mph with one minute 5mph. Total eleven minutes followed with a three minute cool down.

Stretched for six minutes after.

t

Start: 7:20am
Finish: 8:15am

Warm Up: Five minutes on the cross trainer

Chins: 10/3/2
Waiter Walks: (LH)20x1/(RH)20x1/(LH)25x1/(RH)25x1
Alternating One Arm BB Press: 60x20x3
Medicine Ball Slams: 13.2x20x3
Medicine Ball OH Squat: 8x15x3
Medicine Ball Two Arm Wall Throws: 4.4x20/6x20x2
Burpees: 10/7

Thoughts: I followed with ten minutes of stretching and foam roller. I did drop a few things for time.

I'm thinking of making Friday a Squat day.

t

Start: 7:21am
Finish: 8:17am

Warm Up: Five minutes on a recumbent bike

Squats: 45x10/95x10/115x5/135x3/155x2/175x3/195x1/205x1/155x5/115x6

Burpees: 9+10

Hyperextensions: BWx10x3

Thoughts: Good today. I feel now as though I could have lifted more, but at the time the reps were hard. I may have been able to push 210, but wasn't going to risk it.

Followed with six minutes of stretching and foam roller.

Weight this morning was 180.6.

t

Here's what I did yesterday

Burpees: 11

SS:
Chins: 5/5/5
Bulgarian Split Squats: 10/10/10

Chins: 5/5/5
Step Ups: 10/10/10

Burpees: 11

I did this at a playground at a beach... got a few odds looks, but... whatever... ha...

Bench & Row Day

Start: 10:33am
Finish: 11:27am

Warm Up: Five minutes on the treadmill and rotator cuff stuff

BO Rows: 30x10/50x10/100x5/115x3/125x1/150x3*

Bench Press: 45x10/95x10/115x5/135x3/155x1/175x1**

Burpees: 12/12***

Thoughts: *did four, but I was losing form. Counted as three.

**Not pretty at all. Got it up. It's amazing what thoughts will run through your head when you are under a bar and the possibility of it not going up is there.

***I had a 90 second rest between sets. My legs on the last couple of reps were getting pretty bagged. I wasn't jumping quite as high as the first couple of reps!

I followed with seven minutes of stretching and foam roller work.

t

I have a goal... it may not be lofty to some, but to me it kinda is.

I used to run a six minute mile in grade nine. That was many years ago, and six minutes wasn't a lot then, really... but at least I completed it. Today, a six minute mile is out of the question, for now, anyway.

I want to complete 5k in a short period of time. Not sure on a goal time yet, but my first goal is to do it non-stop running.

Here's how today panned out on the treadmill:

Distance: 3.1 miles
Time: 42:10 - this included a five minute walking warm up. I alternated 3.5mph walk with a 5.5mph run. I am pleased to report it was mostly running today.

HR: top was 145bpm

With a four minute cool down my total distance was 3.31 miles. I burned 435 calories.

I followed that mess up with 13/12 burpees and medicine ball slams (11lbx20x3) and some stretching.

We'll see what my knees think of today tomorrow.

t

Start: 8:33am
Finish: 9:28am

Warm Up: Five minutes on the treadmill and rotator cuff stuff

Chins*: BW-140x10/BW-100x10/BW-80x5/BW-60x3/BW-30x1/BWx8

OH Press: 40x10/90x8/95x5/100x3/105x1/110x3

Burpees**: 13/10/3

Thoughts: My weight on the gym scale was 183 pounds.

*Warm ups were pull ups as the assisted machine is awkward with an underhand grip

**Two minute rest

Followed with 7:30 of stretching and foam roller.

I think I am ready for the 5x5 as I will ever be.

My hips are feeling a little sore from yesterdays attempt at a run. Combine that with the leg tiredness and that's why the burps were broken up into three sets.

t

Start: 12:10pm
Finish: 1:17pm

Warm Up: Twelve burpees

Squat: 55x8/105x5/120x4/135x3/160x5x5

Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5*

BO Row: 45x8/90x5/100x5/115x5/125x5/135x5

Burps: 10/7

Thoughts:

* I may have to up the weight slowly here, or be careful on getting to the allotted amount of reps.

Did only a few minutes of stretching as I had to run...

Overall, good first day!

t

Week One - Day Two

Start: 7:13am
Finish: 8:46am

Warm Ups: Eleven Burpees

Squat: 45x8/90x5/105x4/120x3/140x5x5

DL: 80x8/160x5/185x4/210x3/245x5x5*

Press: 35x8/95x5x5

Chins: BW-100x8/BW-10x5x5

Thoughts: Weight this morning was 181.6 (I used 180 for the chins).

This takes a long time. I may drop some warm ups to accommodate shortening the routine. I see this only being a challenge on this particular portion of the routine.

*Really need to watch form on the way down. My back was rounding on the last couple of reps.

**The last rep on the last two sets were 4.5. :)

t

Start: 7:20am
Finish: 8:32am

Warm Up: Eleven burpees

Squat: 60x8/120x5/135x5/155x5/165x5/180x5

Bench: 45x8/85x4/100x4/110x3/130x5x5

Row: 40x8/80x5/90x4/100x3/120x5x5

Burps: 11/11

Thoughts: Nine minutes of stretching and roller. I can see the burps being an issue and difficult to fit in. For some reason 99 sounds harder then 100. Guess we'll see.

t

I started with 15 burpees to get some outta the way.

Ran 1.5 miles starting at 5.0 and up to 5.5 then walked for two and a half minutes.

I varied walking and running for the duration of the total distance hitting a top running speed of 6.5.

I completed the 3.1 miles (5k) in 38.01. That's down about four minutes from last time.

After a cool down:

Total Distance: 3.37 miles
Total Calories: 443
Total Time: 43.02

Followed that with:

Burpees: 10/10
Medicine Ball Slams: 13.2lbsx25x3

Stretched for about three minutes after.

t

Start: 7:20am
Finish: 8:25am

Warm Up: twelve burpees

Squat: 50x8/100x5/115x4/130x3/155x5x5

Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5

Rows: 40x8/85x5/95x5/105x5/115x5/125x5

Burps: 12/12

Thoughts: Weight this morning was 181.4 pounds. Burps were tough today. I did 5k on the treadmill yesterday and then the squats today. Whew....

Followed with 5:30 of stretching.

t

Start: 7:15am
Finish: 8:40am

Warm Up: burpees - 12 (finish these later)

Squats: 45x5/90x5/100x4/115x3/135 x5x5
Deads: 80x8/160x5/260x5(whoops)/ 240x5x4
OH Press: 30x10/95x5x5
Chins: 181(BW)x5x5

Thoughts: Got all the chins. DAMN! Made an oops on the first set of work Deads. I lifted it and thought there is no way I'm gonna get 5x5 of these... so... I recounted and realized I'd added an extra 20 pounds. Got the set done, but wasn't going to do four more.

Six minutes of stretching and foam roller to follow.

t

Start: 1030am
Finish: 1144am

Warm Up: Burpees - 12

Squat: 60x8/115x5/130x5/150x5/160x5/175x5*
Bench: 45x5/85x5/100x4/110x3/130x5x5
Row: 35x8/75x5/85x4/95x3/110x5x5

Burps: 13+15+above=40

Thoughts: *The last one was a little shaky.

I followed with about eight minutes of stretching and foam roller.

I gotta say, the Bench and the Rows seemed easy (relatively speaking).

t