And now day 2 of starting cycle 12 over again.

“Week 1”

• 5 reps – Deadlift (working max: 345#)
  • 1x5x140 (warmup)
  • 1x5x175
  • 1x3x210
  • 1x5x225 (work)
  • 1x5x260
  • 1x8x295

• 5 reps – Press (working max: 155#)
  • 2x5x45 (warmup)
  • 1x5x65
  • 1x5x80
  • 1x3x95
  • 1x5x100 (work)
  • 1x5x120
  • 1x7x135
• Asst. #1 – DB Rows
  • 3 x 10 x 80
• Asst. #2 – Pulldown Abs
  • 3 x 12 x 80
• Asst. #3 – Dips
  • 3 x 8/6/6 x BW (around 235)
• Asst. #4 – DB Hammer Curls
  • 3 x 10/6/6 x 30

For some reason today I was all about speed and explosive power. When I was doing my deadlifts, and especially when I was doing my Presses, I was just going fast… just exploding and moving the weight with as much speed as I could. Not sure why I did that, but I did. I think with Press it hit because the music blaring on the stereo was awesome. 🙂 But I cranked it hard and really dug it. I’m fine-tuning my Press technique, especially that whole issue with how I get a little dizzy when unracking and setting up for the first press.

On the pulldown abs… while I like the exercise, I don’t like the side-effects. The rope handles kill my hands and neck. Gym owner and I were talking and he had me try another variation… the type where you kneel on the floor, and using a single handle (like you would for cable crossovers) grabbing it like it’s a horn coming out of your unicorn forehead. I did it for one set, but the weight was too light, but I’m going to give it a try. It seems it’ll have its own suck, but hey… no harm in trying it and seeing.

And you can see my assistance reps dropped. Not sure why. My guesses are either 1. how I tore up the palm heel of my right hand some days ago, and the bruising and scabbing over really hurt when I put pressure on it, 2. from all the explosive main lifts, I was just pooped. No matter. I still worked hard, regardless of the actual numbers.

OH, and on deadlift. While it seems to make some more sense to pronate my left and supinate my right, that just is NOT working for me. I’m getting some sort of deposit on the inside palm “knuckle” of my right middle finger, and this just puts pressure on it. Plus I notice much more desire to “curl” the bar in this position. When I got to rep 5 on the last set I switched my grip and it felt a lot better… I lost my groove, but I think supinating my left and pronating my right is the better way. It was good to experiment, now I know for certain.