I’m super happy with the PR, especially since I haven’t been able to train heavy conventional deadlifts regularly for a couple years!! Evidently (relatively) light deficit deadlifts and low-rack Smith machine deadlifts are sufficient for strength increases.
Thanks! Yep, this is much-needed fresh start for my training. An introductory PR is even more motivating. To that end, you’ll probably beat me to a 315 squat, but I just might reach a 405 deadlift first
curls, laterals, tri ext, rear delt flyes x 10 lbs x 15
Incline bench
45 x 15
95 x 10
135 x 5
155 x 7
155 x 7
155 x 7
135 x 8
Isolateral bench press
45 x 8
60 x 8
70 x 7
70 x 7
45 x 15 (rest-pause)
Dips
bw x 3 x 7, supersetted with
Lateral raises
14 x 3 x 15
I planned to swim but realized I don’t have goggles so did a chest sesh to learn how different exercise combos and machines feel. My shoulders didn’t totally love incline bench and dips in the same workout, so I’ll probably try different lifts next time.
I’m still trying to figure out some sort of plan. What I do know is first things first - I’ll start each week with the Kroc deadlift workout. I can follow up with a leg, back, or full body day… decisions, decisions. And that doesn’t even address cardio.
In fact, if anyone who reads this has a program they love, I’m all eyes.
Catching a glimpse of myself in the locker room mirror last night confirmed one of my seven goals - building my pec mass. I’m dangerously close to having saggy old man moobs, like Arnold in that depressing shirtless picture of him a few years ago So, the goals I’ve identified are increasing my deadlift strength, adding pec and delt mass, losing fat, and continuing with cardio and conditioning sessions.
I’ve read about improving in two lofts at a time, one upper and one lower body, while maintaining the other lifts. That works for my current goals; I’ll prioritize deadlifts and some type of chest press and do conditioning work those day/s.
500 meters, time not kept (lost my watch), 1:1 freestyle / breast stroke
This combo was refreshing and invigorating so will be the core of my cardio for the foreseeable future. I haven’t swam laps in 2.5 years; it felt amazing, even though I had to pause for 30 seconds halfway through for some water. I plan to slowly increase the distance on both while doing it twice a week.
265 x 5
I’m sprinkling in sumo stance and mixed grip sets to develop more thoroughly. As the percentages increase, I’ll probably cut out the sumo working set. Intentionally bracing my abs harder improved the hamstring and glute activation, so double win.
Sled pushing
135 + sled x 8 rounds x 55 ft.
I misunderstood the distance marks On the upside, 135 is feeling easier, so I’ll soon add 25 more pounds.
I’m excited for the Simple Deadlift Plan, even though I started with an “efficiency” workout. Tomorrow will probably be a full upper body workout with a bench press focus.
Beautiful, sunny afternoon. I haven’t rucked in months, and today was a great return. The light pack was just right; ideally, I’ll replace one treadmill session with a weekly ruck.
The afternoon’s ruck may have tired my legs a bit, but not squatting consistently is a bigger cause of leg weakness! The weekly deadlift routine is motivating me to do other necessary exercises, too.
I’m not sure what type of progression plan I’ll follow for squats. Last summer, doing heavier top sets followed by medium then light back-off sets worked very well, so I’ll stick with that basic template. The number of heavy sets and reps therein are what I’ll likely vary.
1,000 meters/ 0.62 mi, 1:1 freestyle/ breaststroke, time not kept
Copious amounts of hot tub and steam room. I’ll get a watch eventually, but I’m enjoying swimming without time considerations.
I’m still mulling how best to organize my workout weeks. Tonight’s swim reminded me how much I love that activity and that I don’t want to waste this pool. I might give swimming two days of its own, while keeping the deadlift program as the cornerstone of my weekly lifting. My legs feel great - athletic and just sore enough - from yesterday’s ruck and squats to let me know I’m on the right track for leg training. Recovery remains the key consideration.
Cross-body pulls w/ twist - 10 x 2 x 15
Horizontal external rotation - 10 x 2 x 12
Horizontal internal rotation - 10 x 20, 15 x 20
Vertical external rotation - 10 x 2 x 15
Fortifying my shoulders for more swimming. Will probably be my upper body warm-up for a while.
Push press
45 x 10
95 x 5
115 x 3
135 x 1
155 x 5
155 x 5, supersetted with
Chin-ups
bw x 25 total
Standing DB OHP
50 x 3 x 8, supersetted with
T-bar rows
45 x 8
70 x 8
80 x 4 x 8
The jury’s still out on whether I’ll keep these or try something else.
Incline DB press
55 x 5
70 x 8, 7, 7
Behind back BB wrist curls - 70 x 2 x 20
DB curls - 30 x 2 x 12
I had to push the pace tonight, so everything was a superset except the three push press working sets. I felt strong, hence sets with 165 for fewer reps. In fact, I’m circling around to the push press and T-bar rows as my primary upper body lifts right now. Incline DB bench furthers two goals - increased pec mass and stronger OHP - and I really enjoy this workout. Plus, I’m unfocused on bench day, so making OHP my primary upper body day makes sense.
Over the course of the deadlifting program, some of my weekly workouts will likely vary. I’m approaching exercise like I did last summer - each week, I’ll do certain lifts and exercises. The order and rep scheme may vary, so long as I do them.
245 x 10 (sumo)
The last set was off plan, but I felt like I needed a little more work.
Front squats
45 x 5
95 x 5
115 x 5
135 x 5
160 x 5
185 x 5
The last set was tough.
Hack squats
90 x 3 x 10
Sled pushing
160 x 440 ft. total, supersetted with
Dips
bw x 50 total
Well boys (and gals; I’m borrowing @wanna_be’s manner of addressing his adoring fans), this workout surely whooped me. The deadlift singles were too difficult for their light weight, so I added a bit more work. Next week is deload, anyways.
The V-squat machine feels good, but I think it’ll complement squats better. Front and hack squats, on the other hand, dominated my quads and upper back. With the addition of dips for extra upper body work, this session is looking like a weekly winner, and I’m already looking forward to tomorrow’s swim.
Oh yeah. It wasn’t til I was walking past the rowers, that I finally realized what would make the perfect deadlifting warm-up.
Until a few weeks ago, I’d have heartily agreed. However, I’ve found a totally unexpected antidote to squat and deadlift drain - sled pushing. Maybe it’s primarily because the weights are still low, but whenever I push the sled after squats or deads, I have early no DOMS, and even the systemic drawdown is reduced. Last night’s leg volume left me panting on the floor when finished, but I feel surprisingly spry today. Tomorrow will be the real test.
So, the goals I’ve identified are increasing my deadlift strength, adding pec and delt mass, losing fat, and continuing with cardio and conditioning sessions.
On the upside, 135 is feeling easier, so I’ll soon add 25 more pounds.