2 min rests / belted top sets
DEADLIFT -deadstop. 1st time on OLY SHOES
55x8 stifflegged here
325x5* got 2 extra
345x3 extra set
55x16 stifflegged just to get some blood flow
CHAINED CLOSEGRIP - tng. 20 pds chain
225x8. 245 paused
135x16 155 spoto set
Inverted Rows- b.w on my bench . Bench grip
O.k. o.k got it done and it went well. My back still been stiff n wierd. But I'm boiling most of that down. We got more snow and I had another day of tons of shoveling. .so that's some of it. But in a bigger picture , I've concluded that on nearly every run/ cycle I do that I don't deload- after week 7 I feel this way and weeks 8 and 9 I feel terrible in some way usually involving my back. Last week was 8..this week being 9. I'll be doing some major changes soon which I'll talk soon about... but 1st a true deload next week.
Back to the training. ..
Deads- 1st time in OLY shoes. Given my stated condition it was hard to judge. But I'd say went well..
My 325 set was planned for 3 and I got 5.
345x3 was an extra set
I skipped volume today due to my back and just considered the above extra work as good enough.
Normally I do pendlay rows - haha..not today. Switched em out for inverted rows. I felt a good muscle mind connection here as it was a literal reverse of my bench. On my bench. Using my bench bar and bench grip. I pulled the support out so the bench was in full decline position and starting position was a full hang/stretch with my feet on the end of the bench pushing my hips all the way up like a hip thrust at full lockout. Then just row my self to the bar where I'd normally touch on bench. I got a decent pump here . This may stay as they really save on the back and I can improve on them alot. 50 plus reps in 1st session ain't bad. Make 100 a goal??? Plus I'm a heavier person so it's not easy necessarily. ...
Chained closegrip moved o.k . I've sensed my numbers were close to max and today moved well but I had no more... I messed with feet position as well.. as I'm considering that next as well..