Built for Battle W1 D2
2 LAP DYNAMIC WARM UP + 3 x 10 w/ 90 lbs on the hip abduction machine
CIRCUIT #1 (Time: 29:29)
HANG POWER CLEAN / SQUAT / OHP
REPS: 3, 3; 5/4/3/2/1
HANG CLEAN
115, 165; 190/200/215/225/235
SQUAT
185, 225; 255/270/285/300/315
OHP
115, 115; 135/145/150/160/165
CIRCUIT #2 (Time: 26:04)
BENCH / DEADLIFT / UNDERHAND BENT OVER ROW
REPS: 5; 5/4/3/2/1
BENCH
185; 215/230/240/255/265
DEADLIFT
225; 365 x 3 x all 5 sets
ROW
185; 215/230/240/255/265
Well, @flappinit, you were right! Deadlifts felt awful today. I probably increased the weight too fast but I thought I was good and warm after finishing Circuit #1. 365 felt like 455 did yesterday on the first set so I called it at 3 reps instead of doing all 5. Circuit #1 felt pretty good and then I hit a wall on Circuit #2. I felt like I was moving at a snail’s pace so I was surprised to see the clock at the end. I don’t stop the timer until I clean up after myself and rack all my weights.
I’m feeling pretty worn out now. I’ll be dropping my 3RM numbers to make sure I can finish these damn workouts. I guess I could rest longer but that’s no fun. I set the timer at 45 seconds for Circuit #1 and I figure I was getting back to work in 50-75 seconds between sets. I barely used the timer in Circuit #2. I just kind of waited until I had enough energy to do the next set. My lats feel like they’re about to rip out of their insertion points in my armpit. Apparently deadlifts followed by rows is a bad idea.
Lastly, I hate my body. My shoulder is angry about bench and my hip didn’t like squats. The first couple of sets didn’t bother me but the majority of them did. I even tried to do narrow squats but it didn’t help.
It might be decision time. It really sucks having to choose between reaching my goals or staying healthy and avoiding pain. It’s one of the reasons I’ve never hit a 4 plate squat or 3 plate bench. This shit happens. I haven’t found a way to keep progressing on those lifts without doing the exact lift. When I quit benching I switch to DB bench/incline. When I quit squatting I do more lunge variations. I’m not sure if I’ll be able to that this time around since the problem is the hip (instead of the back like usual). Unfortunately, neither of these adjustments has helped me reach my goals. It’s not like I go back to the bench and throw up 275 with ease after a layoff. When I go back to squatting after a layoff 275 feels heavy.
I’d love to hear your recommendations and experiences. It’d be nice to hear about a way to maintain or improve my squat and bench without actually doing them. Pretty much all barbell movements are out for bench; they all hurt.