2016-07-21 training log

It just keeps rolling!

Much deadlifting today. 10RM set.

One thing I’m trying to do with my deadlifting is get “back” more. When I set up, my hips tend to be a little high, because I am stronger at pulling with my back than my legs. I notice when I do this, my weight is forward — I’ll feel the pull more towards the front/ball of my foot than the mid-foot. So I’ve really been working on trying to get my hips lower, start lower, push “through my heels” (which may actually get me mid-foot), and to “pull backwards” like I’m trying to fall backwards. It’s all mental cues, but the goal is to get the weight moving up the mid-foot and to be using my legs more. Yeah, I could probably pull more if I leveraged my back more, but I’m trying to build my legs up so….

And today I did something I hadn’t in ages: used a mixed grip. I’ve been double-overhanding it and been quite happy. But I figure as the weights get heavier, as the gym keeps being so humid and sweaty, I better start to mix-grip it. I only did it on the last set and it threw me a little bit because it was an unfamiliar feeling and I didn’t have my hand placement just right so the bar was a little unbalanced (not much, but just a wee). But no big deal; just tells me to mix-grip it on my work sets from here out, need it or not, to get back to it.

Front squats went well.

But all the assistance work — yeah, this is what I need to reexamine to figure what I’m really going to get benefit from or not. Much thinking.

Anyways, damn good day. And with sleep being better (been napping a lot the past few days, and had a very good night sleep last night), I’m feeling good towards going another 3 weeks before I deload.

5/3/1 Simplest Strength Template

  • Deadlift
    • 135 x 5
    • 165 x 5
    • 195 x 3
    • 245 x 5
    • 280 x 3
    • 310 x 10 (10RM PR)
  • Front Squat
    • 150 x 5
    • 175 x 5
    • 195 x 5
  • Elevated Glute Bridges (superset with crunches)
    • BW x 10 (each leg)
    • BW x 10 (each leg)
    • BW x 20 (both legs together)
  • Crunches
    • BW x 20
    • BW x 15
    • BW x 10 (the isometric from the one-leg bridges takes something)
  • Seated Calf Raises
    • 35 x 15
    • 35 x 15
    • 35 x 15