2011-09-28 workout

Setting Personal Records (PR) are fun. 🙂

“Week 3” 5/3/1

  • 5/3/1 – Deadlift (working max: 275#)
    • 1x5x110 (warmup)
    • 1x5x140
    • 1x3x165
    • 1x5x210 (work)
    • 1x3x235
    • 1x5x265 (PR)
  • Asst. #1 – Hyperextensions
    • 5 x 10 x BW
  • Asst. #2 – Hanging Knee Raises
    • 5 x 7 x BW
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Like I said, it’s fun to set personal records. No, 1x5x265 isn’t earth-shattering in the grand scheme of powerlifting and strongmen, but it’s more than I’ve ever done before so that’s cool. PR’s are motivating, because I can see that the program and hard work is paying off, that I’m getting stronger.

What I found particularly cool about today was the moment the 265 left the floor my brain said “wow, that’s heavy”… because I’ve never done that before, totally new sensation. But within a moment of doing that, instead of being afraid of it, instead of doubting my ability, my attitude was to say “yes, it is heavy… and you’ll lift it, then you’ll lift it again, and again, and again, and you will become stronger and better for it”. And so I did.

Around rep 4 something interesting happened. I felt myself peeding out, but it wasn’t my back or posterior chain: it was my left arm. It wasn’t just my grip, it was something in the arm itself which of course then fed into the grip. My body was just not able to go much more. I squeezed out another rep and thought about going for 6 but with the gym owner standing nearby I didn’t want to risk dropping the weight so I just stopped at 5. I’m not arguing, but it was interesting that the weak point was my left arm.

Hypers continue to really work my back. I’m not sure if I’ll continue with them next cycle or switch to stiff-legged good mornings, since those will work the hamstrings more. Not sure, but thinking about it.

On the leg raises, I’m not upping the reps but every time I do them I get a little better at doing them without any swing, so there’s certainly ab work involved. The soreness I feel the day or two afterwards tells me I am working, I’m not totally cheating. So, all is alright and progressing.

Jump rope today went a lot better than it has the past some workouts.

I wasn’t feeling good nor bad today. Just there. I didn’t feel like I could tear the weights off the floor, but I didn’t feel like crap. Just… there. I haven’t gotten enough sleep the past couple nights, so that may be playing into it. Do need more rest. But still, managed to work well, set a PR, and move along. Progress is good.

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