M95C25T1 #1 Banded Deadlifts & Deadlifts 233 kgs x 2 reps

18 Feb 2017 M95C25T1

DEADLIFT Day

This is one of those workouts that is really good on paper but it has been frustrating and disappointing for me. Good Mornings felt good and my warm-ups were a breeze. The Banded Deadlifts were difficult and I realize that I had chosen weights that are too close to each other. If you scroll back a few months you will see that my first work set used to be 167,5 kgs but now I count that as a warm-up and I begin my training with 175 kgs. And then I jump to 185, then 187,5, 188,5 and 189,5. These 4 sets are within a 2.4% margin of each other and I also progressed from last rotation by adding a rep to the top set. So these 4 sets are REALLY tightly packed. And I think that is causing a lot of fatigue because my Benchmark on Banded DL is 190,5 x 3. And I am just 0.5% shy of that - and that is as minuscule as it sounds. I might as well be hitting 190,5 at this stage. So what I want to do next rotation is stagger the weights out a bit. I plan on doing:

175

185

187,5

189,5

190,5

With 190,5 being a single in the first round and then subsequently every rotation I will keep adding reps and work up to a triple in 2 more rotations.

I was pretty bombed after the band work and deadlifts were tough. 225 was a grinder and then I failed 233 multiple times off the floor. It is like my legs just weren't firing at a hundred percent and this weakness became a big limiting factor. The last time I did this workout, I had done 225, 233 and 240 for singles. I sort of improved on this by converting the 233 single to a double. But there was no way that I would nail 240 and with the failed attempts it was a certainty. So I'll take what I've got and I'll settle for 233 x 2 as my best for the day. I have a feeling that my current squat training may be more suited for hypertrophy and less for strength so I might need to alter it a bit. I'll see if this weakness off the floor perpetuates into the next DL session. It took a lot of experimenting and playing around to figure out how to get me strong off the floor so I know I can get back to it real easy.

All in all this was a good workout: I progressed, definitely improved training density and I wish I would have done better.

Good Mornings:

Warm-ups to

130 kgs x 4 reps @ 81% of Benchmark

#1 Band (Doubled) Resisted Deadlifts:

175 x 3

185 x 3

187,5 x 2

188,5 x 3

189,5 x 3

Deadlifts:

225 x 1 @ 92.5%

233 x 0, 0, 2 @ 96%

125 x 10

Preacher Curls:

10 x 8 x 2 sets

Hammer Curls:

10 x 10 x 2