M96C11T1 Deadlifts 226kgs x4reps PR & Overhead Press 91kgs x2reps

04 Aug 2017 M96C11T1    

DEADLIFT Day

This is a new wave of Eric Troy’s “Not That Kind of Density” Progression on Deadlifts and I am working with 93% of my max. I think this wave will run for a week or two and then I need a deload week of Deficit DLs and Graduated DL Struggle Sets. After that I will begin another fresh wave with 96%.

Today’s workout was very challenging because getting that 1^st rep on each and every set was a huge mental hurdle for me. I was extremely frustrated with how my muscles refused to fire and I would need multiple attempts before the first rep flew off the floor. So, to cope with this, I began pacing a bit before the last set and this really worked wonders and so on the fly; I decided to make the last set into a Rest-Pause set so that I could get one more “first rep” in this session. I am really happy with the overall volume and the new Benchmark 4RM PR.

Overhead Presses were absolutely no joke. This is the second OHP day done back to back and 91 kgs was brutal. I almost blacked out on the second rep but I fought that fade-out and completed the rep with a hold at the top. This happens sometimes so whoever is worried; don’t be. OHPs can get difficult.     

Warm-ups:

SSB Good Mornings: Warm-up to 145 kgs x 1 rep @ 90% of Benchmark

Deadlifts: 187,5, 200, 212,5 x 2 & 222,5 x 1

Deadlifts:

Eric Troy’s “Not that kind of Density” Progression @ 93%

226 x 4 PR

226 x 4

226 x 2 + 2 Rest-Pause

Recap:

Week 1: 4 PR + 4 + (2 + 2) @ 11 min rest

Overhead Press:

91 x 2 PR @ 100%

75 x 6 + 4 + 2 = 12 RP (+0)

70 x 6 + 5 + 2 = 13 RP (+1)