Sunday morning workouts are usually good for me, and due to family obligations I hit the weight room earlier than I usually do. Empty! How I love an entire weight room to myself.
Deadlifts
95# 1 x 10 for warmup. These were seriously dead easy.
135# 5/5/3/5/5/3
This was way more reps at 135# than I’ve ever done before. My goal was to incorporate some new cues from Meat – don’t look down at the bar, take a breath hold it and flex my abs – and keep on trying to (1) squat the weight up by pushing my knees out, (2) chest up, pull back (3) bring my hips forward explosively.
This, people, is alot to remember. I did the worst at bringing my hips through. That was as far from “explosive” as is possible – try slow and turtle-like. Remembering to hold my breath at the right times was pretty hard too. I remembered well for the first rep in a set, but even taking a moment to re-set between reps sometimes didn’t help me remember the breathing/ab flexing thing.
However, the last three sets actually looked pretty good on squatting the weight up. Probably on one or two reps out of this whole she-bang, I felt great while doing them – everything clicked.
So, I’m planning on continuing to practice reps at 135# for a bit longer until I can “click” for more reps. Then onto adding weight!
Barbell Hip Thrusts
Bar 3 x 10 reps. This was pretty easy and I was kicking myself for using wimpy med balls on the hip thrusts last workout. I can add actual weight to the bar next time. Best use of pussy pad ever.
Bench Press
70# 3 x 6 reps. ← This is actually a rep PR by quite a bit. And, on one rep I actually felt…gasp…leg drive! Never happened to me before.
One Armed Cable Row (seated)
82.67# plus one little plate - 2 x 10 reps
82.67# 1 x 10 reps (the last two reps on my weaker L side were cheated)
Dr. Clay’s Shoulder Triad
5# 3 x 12 reps. This tiny little weight burned my shoulders something fierce.
Given the amount of booze I drank at the family b-day party last night, today might have to be a rest day. We’ll see.
