01 Sep 2017 M96C15T1
DEADLIFT Main Event
I think the
problem I’ve been having with my quads not firing is getting ironed out. I took
Eric Troy’s plan one step forward and reduced Good Morning warm-up volume and
added in Deadlift sets right from 75 kgs. The funny thing is that the DLs made
the GMs very easy. I really focused on exploding off the floor with a lot of
the DL warm-ups but I am so used to grinding that the force curve is pretty
messed up for me – almost like 75 kgs moves as slowly as 226 kgs. Anyway, I had
very few failed attempts and even though the warm-ups were a struggle towards
the end; the workout went smoothly – enough that I progressed via density.
I wanted to
nail 7 reps on the first rumble with 226 kgs but today wasn’t the day. My heart
wasn’t in it and then I went and goofed up my breathing. I did the first 3 reps
of the 6 rep set in one breath and that threw me off for the remaining reps. I
could have done that 7th rep but my heart wasn’t in it so I got no
excuses for missing this opportunity. But next week is my last week with this
weight and I intend to go balls to the wall. I expect to pull 7.
Once we get
done with Coach Eric’s Density Protocol I am going to be cycling Deadlifts with
Good Mornings. 3 weeks of each and there is only one rule: lift heavy. I am excited
for this because I am hoping to really push my GMs up to 180+ kgs. SSB GMs have
been a boon for me.
I have
removed one of my Overhead Press Assistance days and I have added a lot of
volume to OHPs in this workout. I am going to try to set some new PRs on
triples with OHP for a few weeks.
Warm-ups:
Jump Deadlifts:
BW x 2 reps x 3 sets
SSB Good
Mornings: Warm-up to 135 kgs @ 84.4% of Benchmark
Deadlifts
done along with some of the GM sets: 75 to 222,5
Deadlifts:
Eric Troy’s “Not that kind of
Density” Progression @ 93%
226 x 6 + 3
Rest-Pause
226 x 4 RP
Summary:
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
Week 5: (6 +
3) + 4 @ 11 min rest
Overhead Press:
90 x 3 PR @
96.8%
75 x 5 + 5 =
10 Rest-Paused
70 x 5 + 5 =
10 RP
65 x 7 + 3 =
10 RP
60 x 7 + 3 =
10 RP
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