[QUOTE=Neckhammer;1213244]Deadlift 3 warmups sets then 285x3.5 (fucker) drop set (i.e. no rest) 225x10
OHP 3x6 @ 115
OHP is still lite. Probably won't hit any problems till I'm above 135/145 as I still had reps in the tank today on the first 2 sets.
Deadlift may have been inhibited by yesterdays impromptu workout at the park. Several muscle ups, some pistols, and a five mile hike.[/QUOTE]
OK folks this is the last time I performed this workout and I have not done any work in 10 days. So.... here's today.
235x8 as a dropset without rest
3 setsx5 @ 125.... Ok I got up on my tip toes for that last rep of the third set. Don't judge me!
All I know is that when I go 2 weeks between deadllift sessions weights go up. I'm either gonna stick with this or do some volume deadlifts at 225 every other week. There is that one nation that trains DL at 10 reps and get some really strong power lifters out of it (Denmark maybe?) Either way 295 next time! And 315 is on the way..... (We all know we count by 45's)
3x6 60kg stiff-legged
1x 115kg (254lb) PR!
1x6 60kg stiff-legged
3x8 dumbbell bent over row
3x8 lat pulldown
1x4 lat pulldown (+1 setting)
10 mins stationary cycling
20 mins elliptical (15 mins HIIT @ 20:40)
Front raise with a 10kg plate x 100 reps in a row. Goal is 70 or above in order to up weight. Had I failed I would of rest paused until I hit 100.
BB curl with 15kg bar x 100 (same as above).
Calf raise with 2.5kg plate x 100
Ala Wendler 100 workout.
Also FM pushup/pullups done throughout day ie one set of wide pushups, one set normal, one set diamond. Also one set close chins, one set normal, one set wide.
Nice lifts, Neckhammer and Derpy.
Tonight: Squat: 3 x 5 x 285
Olympic Press 3 x 5 x 140
RDL's (4" deficit): 3 x 10 x 185
Pull-ups (unweighted): 10,10,8,6,6,5,8
Overhead Press: 115lbs,, 3x5
Power Cleans: 120lbs, 3x5
Squats: 185lbs, 3x5
Calf Raises: 365lbs, 3x10
Bike intervals: 40:10 Sprints.
5-miles slow run with Max
Leg Curl: (1x12xWeight4) (3x12xWeight5)
Leg Extension: (4x12xWeight6)
Leg Raises (Done badly, hate these) 3x15
General exercises to get the blood going, and fifty pushups
4x8 shoulder press
4x8 bench press
4x8 dead lift
4x8 bent-over row
Deadlifts: 305lbs, 1x5
Bent Over Rows: 195lbs, 3x5
Power Cleans: 115lbs, 3x5
Forward Lunges, 245lbs, 3x10
5-miles slow pace running with the dog.