Well I was essentially out of commision the past 3 weeks due to life kicking me in the dick with a bunch of sad stuff all at once. Ended up dropping out of the comp I had planned for this past weekend. But, like the title says, Im back on my bullshit and training for my next comp which will take place the third week of august. yee-haw.
Monday(6/10) Week 1 Day 1(Conv. Dead)
Broad Jumps
6x3(BW)
EMOM CAT Deadlift
8x4(375lbs)
Single Leg Lying Curl
3x12(25lbs)
Lat Pulldown
3x12(160lbs)
Glute Bridge Holds
6x30sec(135lbs)
NOTES
Good to be back in the game, Gonna try to add small weight to the accessories week to week, while keeping the Emom the same and working on acceleration.
Definitely feeling it after being out of commission for a bit, everything felt heavy, but it will come back.
Starting strength put out a free 10 week deadlift program that Iām following. 3 days a week. Gonna spend two days a week on upper body focusing on the log.
1a. Log Clean&Press(Clean Every Rep)
1x3(135lbs), 1x3(155lbs), 1x3(175lbs), 1x3(180lbs), 3x3(155lbs)
1b. Band Pullaparts
5x15-20(Green Band)
2a. Dips
4x20,13,12,12(BW)
2b. Axle BO Rows
4x10(205lbs)
3a. Hammer Curls
5x10(40lbs)
3b. DB Tricep Extensions
5x10(25lbs)
Notes
Was surprised at how solid the log felt, worked up to a 3rm and then did a backoff set around 85% of that weight. Just need to be more consistent and strong with the rack position
Might do weighted dips next week just to add another strength component to this workout. Something like 5x5.
Fun Fact, back when I was a semi-pro powerlifter I strictly did sumo deads. Was wicked strong dawgs. Then I had to switch to stupid conventional for strongman. Feels good to be sumo deadlifting again after a 2.5 year hiatus. Still feels great.
Im sorry to you and everyone else had to find out this way, but it is Pride Month so I figured now is the best time to come out and stop hiding from my past.