23 Jun 2017 M96C5T1
DEADLIFT Day
This was a very challenging workout
and I liking all the volume work I have been doing. Just like I did with 207
kgs (85%), I left a rep in the tank on the first rep-out set. So with 85% of
243 kgs I am able to do 7 reps and with 90% I am clocking in 6 reps. Both were
all time PRs and despite that (haha) it still bugs me that first reps of every
set are mentally exhausting for me. Here’s why rep predictors are so silly: 6
reps @ 219 kgs means my “estimated” 1RM is 250+kgs so either I got some hidden
gains in me or using these tools is just BS haha!
Last time when Eric Troy put a
deadlift plan together for me; I had 3 deadlift workouts on rotation. One day
was for Banded Deadlifts followed by regular heavy Deadlifts. The second
workout was dedicated to supersetting DL and Good Mornings. The last workout
was all about doing really heavy and high volume GM work and then following it
with supersets of heavy DL and Row variations. So now that we are moving to
setting up a new plan for the next few months I am excited to see what is in
store for me.
I think some old tools like
Graduated Deadlift Struggle Sets, Deficit Deadlifts, volume work on Deadlifts,
etc will be brought back into rotation.
Good
Mornings:
Warm-up to 135 kgs x 3 reps
@ 84.4% of Benchmark 160
Deadlifts
@ 90% of 1RM:
219 x 6 PR
219 x 5
219 x 4
219 x 4
V = 19
Overhead
Press:
87 x 2 PR
75 x 5 + 4 = 9 Rest-Paused
65 x 7 + 4 = 11 (+1) RP
Tricep
Band Pressdowns:
#1 x 20 x 5 sets
Volume
Count:
DL = 19
OHP = 22 (+1)
Tri’s = 100
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