7WP, TM Test - d7
Saturday - 08 October 2022
Workout: Deadlift & daily work, 1520-1710 (100 minutes)
Indigo-3G - (none)
Surge - (none)
Warm-up
Throws
Box jumps - 30 in - 10
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Begin: 1557; End: 1705; Duration: 68 minutes
Deadlift - 160x5, 200x5, 240x5 | 280x5, 320x5, 360x5, 395x2 (rep PR)
Dip - 75 - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Chin-up - BW - 10, 10, 10
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Good morning - 135 - 6, 6, 6, 6, 6
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Short-course season opened today with a home meet. Didn’t want to rush this workout in the early AM, so I rolled over after my alarm went off this morning and slept until about 0500. We were at the pool by 0700, and the kiddos did pretty well at the meet. We were all tired by the time we got home this afternoon, though—I actually fell asleep on the couch for a few minutes after lunch!
Came into this workout groggy and feeling lethargic, but managed two solid reps on that top set for a new rep PR. It’s not the 5 I wanted, but I became aware of both SI joints after the first work set, so I was being purposefully conservative. That said, I might have had another one in there without really risking doing something stupid. No worries—I’ll just bump up and crush 405x5 next time I do a TM test. (Haha!)
With 395x2, JW’s formula puts me at a TM of 360. That feels a little low, but given all the trouble I had with deadlifts throughout Hardgainers, I’m really not too worried about it. Oh, and I absolutely figured out the belt this time: used it (and the straps) for all 300+ sets, and I nearly passed out after the first rep of 320—could literally feel the blood draining from my head as I locked it out!
The rest of today’s work went just fine, but I think those good mornings are the reason behind the recent SI joint flare-up. I may need to drop the weight on those if I start doing them regularly again.
I still owe this week’s BB curls, but I might just let them go until tomorrow. I’ve gotten kind of lax about getting them in every Saturday lately, but I have gotten them all in, so I’m still on track to complete Pwn’s challenge—it’s all good.
Pretty sure I’ll be starting the 6K(-ish) Swing Challenge tomorrow. Goal is to hit at least 500 24-kg swings and the corresponding strength exercises each day for the next 12 days. Not sure what it says about my headspace right now, but I’m actually looking forward to a break from the barbell… (Wait, didn’t I just have a break during that overseas work trip!?!)
Onward and upward!
Edit: Just in case future-me wonders—I failed to break the ground on my first attempt at 395. Rather than strain too hard and end up in a wonky position, I stopped, unwrapped, took some deep breaths, said to myself, “Okay, now you know how hard it will be,” reset, and got the two reps. So no, I didn’t get 5, and no, the two I did get weren’t easy, but I didn’t give up!