“Week 2” 3 reps

• 5/3/1 – Deadlift (working max: 275#)
  • 1x5x110 (warmup)
  • 1x5x140
  • 1x3x165
  • 1x3x195 (work)
  • 1x3x225
  • 1x6x250
• Asst. #1 – Hyperextensions
  • 1 x 10 x 10
  • 4 x 10 x bw
• Asst. #2 – Hanging leg raises/curls
  • 5 x 7 x WT
• Metcon – jump rope
  • 1 Tabata set – all single hop

Today was good. I felt strong on the deadlifts, really keeping my form tighter. Back more flat, no rounding/tucking of the butt at the bottom, chest up, head “straight” (not up, not down, in spinal alignment) and chin kinda pulled back and in. This is making me go a bit deeper, making me use more legs/hips at the start, but that’s all good. I felt strong, and 1x6x250 is good progression.

On the hypers, I started out holding 10# to my chest but something said drop it and just go bodyweight. I did, and glad I did. Oh, even now sitting at home I can still feel the ache in my lower back and butt. I work to go from a hang with some stretch to my lower back/hams, all the way up as far as I can, squeezing and extending myself like a “superman”. That, along with the deadlifts, seems to really make it hurt… certainly after that 10th rep I find myself shaking a bit and needing a few seconds to let my muscles recoup before I can move off the apparatus. So, bodyweight is fine for now.

On the leg raises, I noticed that especially on my first set, there was little swing and I was certainly curling myself up. So, strength here is increasing, which is good. Still a ways to go before I can do 5x15xbw strict, but so long as there’s progress, that’s good.

Oddly on the jump rope today, while I was doing fast hops (about 2 single hops per second), my legs/feet didn’t feel as exhausted afterwards. Not sure why that was. It was an overall hard set, but somehow I didn’t feel as much “burn” in the muscles of my feet. *shrug* Interesting to note.

All in all, a good workout.