Today was deadlift day; one of my most favorite days of the week. After a fully body warm-up and 10 minutes on the elliptical machine, I hit the following:
Exercise: weight x reps x sets
Sumo Deadlifts: 135 x 6 x 1, 185 x 4 x 1, 225 x 3 x 1, 275 x 2 x 1 @ 7, 315 x 2 x 2 @ 8, 315 x 1 @ 9
Note: I started playing with fatigue percentages, for the first time, in this workout. I’ll go more into fatigue percentages in a future blog. I have to learn how to use them before educating others. Wasn’t really feeling the intensity, today. I normally lift way more than this, and I can only conclude that the volume deadlifts from earlier in the week are to blame.
ATG low bar squats: 135 x 7 x 1, 135 x 10 x 4
Note: These felt great! I never thought I’d say it, but I really like doing squats for reps. I went as low as possible, too. Really liked these!
Lying machine leg curls: 50 x 12 x 2, 60 x 10 x 2
Note: These served as a great finisher. Felt a good pump in my legs as I was walking out of the gym, but taking the stairs at work were a nightmare!
After today’s performance, and observing the way my lifts have been progressing, I think I’m going to hit the big lifts only once a week from here on out. I have devised a pretty cool program that I am going to try using until time to peak for the meet in October.
Tomorrow is the last workout of the week, upper body, and I’m looking forward to filming some of the action with the new Gorilla Pod my wife just got me!