Last year’s workout:
It was interesting to write one of these up last time, so here it is again - what I did exactly one year ago.
Weigh in: 131.5
Deadlifts
135 x 4
185 x 4
205 x 4
225 x 4
245 x 4
255 x 2 PR
225 x 3
Military press
2 x 4 x 85
1 x 3 x 85
Hyperextensions
3 x 17 unweighted
DB rows
50s x 8 PR
45s x 8
45s x 6
DB curls drop set 20s > 15s > 10s > 8s
Superset x 3: A1 wrist curls x 10 A2 plate pinch 60sec
Wow, this is pretty embarrassing. First off, my weight was barely moving. If I remember correctly, this is when I was trying to “clean bulk” - getting a whopping 2500 cals or so from, well, mostly turkey sandwiches, 2% milk, and a few eggs and fruit. Needless to say, it didn’t work. I didn’t start really growing again till I had gotten back into all-you-can-eat college dining halls.
On to the workout. At least I was doing deadlifts, which is good. On the other hand, there’s at least two warmup sets there that could have been dropped. Also, my form wasn’t great - more of an RDL - and it would be another month or two until someone called me out on it. But that’s neither here nor there. I already regretted supersetting useless grip work above, so I’ll move on to this: that curl drop set. I can’t believe I thought curling the 8s was going to be a good idea in any context. So, too, with the hypers: sets of 17? Don’t ask me how I came up with that one.
Now, I’ve finally learned, after a long time of doing something similar to this workout, that my military press and DB rows really suffer when I try to do them after deadlifts. Also, as useless as 3x17 hypers were, I’m thinking that I shouldn’t continue to omit them entirely. Last semester, I’d worked up to a 25# plate before I almost tweaked my back doing them, at which point I just let it go. I should probably get them back into the rotation at some point next year.