Thursday 5/19
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
8x345 (rep PR)
Friday 5/20
Deadlift
5x135
5x135
1x225
1x225
1x315
1x315
3x420 (rep PR)
Real solid here.
Hyperextensions
4x10
Pull-ups
1x10
Very nice deadlifting…
Saturday 5/21
Hot Yoga Class (90 Minutes)
Sunday 5/22
Deadlift
5x135
5x135
1x225
1x225
1x315
1x315
1x315
1x315
1x315
1x405
1x405
1x405
1x405
1x405
1x430
1x430
Front Squat
3x135
3x135
3x135
Hyperextensions
3x10
Thought about going for a triple at 430 (which would have been a rep PR) but decided against it after the singles at 405 were a little tougher than normal. My fiancée moved in with me this weekend so there’s probably a little residual fatigued from all that (both physical fatigue from carrying the furniture as well as the general stress). With no rep PR today, I decided to try something I’ve mostly avoided since my comeback to the barbell…squatting.
My excuse - my one (really) bad ankle has generally felt dodgy whenever it gets a lot of strain on a flexed position. But ultimately to continue advancing in the deadlift I know it would be helpful to find some squatting variant that I can handle. The front squat triples at 135 did feel quite manageable - what I have to look out for is inadvertently shifting too much weight off the bad ankle (thereby overloading the good side and probably straining the spine as well).
Perhaps I’ll finish a couple deadlift workouts each week with light-to-medium front squat triples and see if I can work up to 225 or so.
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Monday 5/23
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
8x365 (rep PR)
Front Squats
3x135
3x135
3x135
It would surprise me if that takes long!
Strong work and great progress here.
Tuesday 5/24
Deadlift
5x135
5x135
1x225
1x225
1x315
1x315
8x365 (rep PR)
Wednesday 5/25
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
1x405
1x405
Thursday 5/26
KB Snatch
10x45
10x45
10x45
10x45
Deadlift
5x135
5x135
1x225
1x225
1x315
1x315
1x405
1x405
1x405
1x405
Barbell Row
5x225
5x225
Pull-ups
1x10
Friday 5/27
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
4x410 (rep PR)
Pull-ups
1x10
Seems like you’ve come on leaps and bounds since I was last here, great work. I’m definitely going to be playing with the idea of high volume deadlifts once I’m back to regularly scheduled programming
Saturday 5/28
Box Squat
5x132
5x132
3x176
3x220
3x220
3x220
3x220
3x220
Deadlift
5x132
1x220
1x264
1x334
1x405
1x405
1x405
1x405
1x405
1x405
Worked out at home with my dad, using a mix of kilogram / pound plates, hence the odd weight combinations.
Really good to get some box squats in, and the deadlift singles with 405-ish pounds all came up quite smoothly.
My 60-year-old dad handled 220 pounds for five triples on the box squat, then he did a couple sets of power snatches with 132 pounds while I did my deadlifts.
Sunday 5/29
Hot Yoga Class (90 Minutes)
Monday 5/30
Press
10x88
10x88
10x88
5x132
5x132
5x132
3x152
3x152
3x152
Deadlift
5x132
5x152
5x176
5x198
5x264
5x308
5x308
11x308
Worked out at home with my dad and my fiancée. Meghan did her first ever front squats with a barbell while we did some presses, and also deadlifted 198 pounds. She then switched to some incline bench while I did a couple sets at 308 pounds to get some volume in.
Tuesday 5/31
Box Squat
2x135
2x155
2x175
2x205
2x205
2x205
2x205
2x205
2x205
2x225
2x225
Duly inspired by the visit home to lift with my dad (with some analysis of deadlift technique and perceived weaknesses) I’ve decided that it’s time to bring box squats back into the fold as a regular part of training. The high-frequency deadlift singles program did tremendous work already by getting me from 405 to 475 (and I may revisit again in the future) but for now, I’m thinking at least one box squat workout for every deadlift workout is a good idea.
Wednesday 6/1
Deadlift
5x135
5x135
1x225
1x225
1x315
1x315
7x385 (rep PR)
Thursday 6/2
Box Squat
5x135
5x135
2x205
2x205
2x205
2x205
2x205
2x205
2x225
2x235
2x245
2x255
2x255
Friday 6/3
Hot Yoga Class (60 Minutes)
Saturday 6/4
Box Squat
5x132
5x132
3x176
3x176
3x220
3x220
3x220
3x220
3x220
3x220
3x220
3x220
3x220