25 Aug 2017
M96C14T1
DEADLIFT Day
As expected;
Eric Troy’s solution to my problems with my quads not firing on the first rep
of Deadlifts got solved with fewer warm-ups on Good Mornings and an addition of
Jump Squats. To round this effect off; I switched my choice of music to
something mellow and it did the trick with the first set of DL. I should have
played some more with my music selection because my second set was difficult.
Usually I listen to loud music like Eminem or Hollywood Undead but when I am
feeling anxious and nervous this type of music tends to backfire on me. So I
switched it to some chilled Country with Keith Urban, Kenny Chesney and Jason
Aldean.
On one hand
I understand that the troubles I am facing with DL is to be expected given the
workload, intensity and aggression I am putting in week in week out but I also
want to do the best that I can and if sometimes seemingly insignificant things
like music choice can make an iota of a difference then I’m jumping on that. It
is all baby steps. Next week, for DL; I will try to improve the density a bit
more.
Warm-ups:
SSB Good
Mornings: Warm-up to 145 kgs x 1 rep @ 90% of Benchmark
Jump Squats:
BW x 2 x 4 sets
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 6 PR +
2 Rest-Pause
226 x 3 + 2
RP
Recap:
Week 1: 4 PR
+ 4 + (2 + 2) @ 11 min rest
Week 2: (5
PR + 2) + 3 + 3 @ 13 min rest
Week 3: Off
Week 4: (6
PR + 2) + (3 + 2) @ 13 min rest
Overhead Press:
93 x 2 PR @
100%
75 x 5 + 4 +
4 = 13 RP (+0)
70 x 6 + 4 +
4 = 14 RP (+1)
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