2012-06-21 workout – Wendler 5/3/1 program, cycle 11, Deadlift/Press 1
- 5 reps – Deadlift (working max: 335#)
- 1x5x135 (warmup)
- 1x5x225 (work)
- 5 reps – Press (working max: 150#)
- 2x5x45 (warmup)
- 1x5x100 (work)
- Asst. #1 – DB Rows
- 3 x 10 x 75
- Asst. #2 – Pulldown Abs
- 3 x 10 x 40/50/60
- Asst. #3 – Dips
- 3 x 6 x BW
- Asst. #4 – DB Hammer Curls
- 3 x 10/10/6 x 30
Today was experimentation.
When deadlifting, it’s best to use double-overhand grip to build your grip. But when you’re hitting maximal weights, it’s better to use a mixed grip because that gives you some mechanical advantage in your grip. I’ve been having my left hand supinated and right hand pronated. That feels correct to my right-hand-dominant-self, but it’s a wee uncomfortable… it feels like my left is twisted a little too much. Recently read an article that mentioned how to determine which way you should mix. It said to just let your arms hang at your sides. Look at your hands. Likely one will turn a little more than the other, so there you go, use that natural setup. When I did that, I saw my left wanted to pronate more. So I tried that today on my last set (left pronate, right supinate). No question it made my left arm feel better… if it helps minimize risk of biceps tear, great. However, I don’t know if it was just because it was new and awkward feeling, but I felt like I did not have as strong a grip on the bar. So after about the 4th or 5th rep I switched hands (left supinate, right pronate) and continued… that felt weird since I was in the middle of things. Then I did a rep double-overhand, which was fine. And by the end of things I called it at 8 reps because I was blowing focus. If I had stayed the course I probably could have gotten 1 or 2 more reps, but my focus was blown. But that’s ok, I am experimenting. I only use mixed grip on my last (heaviest) set, using double overhand all other times to help build grip. I’m going to try mixed for a while on all my sets, using the left pronate right supinate and see how it goes, because if it truly is better for me, great; I just have to get used to it and more reps and lighter sets will get me there.
On Press… I’m starting to wear my belt, and really tight too (pulling the tongue of the belt against a pole to get some extra leverage to really tighten the belt). It helps me remember to tighten my whole body, especially my lower body, when pressing.
All assistance work is done as a circuit, about 90 seconds of rest between each cycle. I’m giddy silly at how well dips are going for me. I recall when I couldn’t do one, but now I’m zooming along. I’m happy to slowly climb with sets across until my old-fart body is more used to it (e.g. I’ll try 7 across next workout). But I think once I feel right, I’ll just try going for 10 across and if I miss, just keep going until I get 10 across… then try 15 across, and after that maybe consider adding weight.
The pulldown abs. That’s a replacement for the hanging leg raises due to the constant shoulder issues I have. I had NO idea where to start with it on weight, so I did 40 and that was too light. Upped it 10# each set and that still felt too easy. But I’m not sure if it’s easy, or if maybe I should do it for more reps. This is another place I’ll have to experiment. I need to really feel where it’s working because right now it feels just like hip flexors, which is fine, those need work too, but I do want to feel something in my abdominals. I am not liking how the rope basically hugs my neck… you know… jugular vein. But I figure with some technique experimentation and doing a little more research, that will be manageable.
An interesting workout to say the least.