Today was pretty cool. Deadlifts felt great. I really prefer this 5-step setup as it’s really helping me pull better.

I went double-overhead to start, which maybe I shouldn’t have done. I knew I was in the gray area of grip here, but I always prefer to go double-over if I can because that will build grip better. Well, first work set and on rep 5 I felt grip starting to go so I stopped. I certainly had more reps in me too. Sigh. On the 3rd work set I went ahead to mixed grip, which was fine. Really, I’m not unhappy with how things went, just that I know I could have done a little more if not for grip. But that’s all good, since it’s been ages since I’ve conventional deadlifted and really didn’t know where things would be — but now I do.

The back raises were funny because I was thinking about dumping them for good mornings, but I think I’ll keep them. Adding more weight and making sure to perform the movement as a “hip thrust” instead of a back raise makes a HUGE difference. While holding a 14 kg kettlebell under my chin wasn’t a huge amount of extra weight, that coupled with making the muscles work (vs. a big movement) does make a big difference — and yes, it all trashes my back pretty good. So I think I’m going to stick with hypers into the next cycle, just keep upping the weight.

By the time I got to pauses my lower back and glutes were on fire, so I wasn’t sure how they would go. But again, they came out pretty well. I stopped at 5 reps per set because of my knees, but I could have done more. Just happy and fine to be conservative here. No harm in that, better for the long term.

Calves and abs are just continuing to remind me that while I may not care to work them, just a few sets each time continues to be a good thing for me.

Anyways, very happy with today.

RP Powerlifting, Strength Cycle, week 4

• Competition Deadlift
  • 135 x 5
  • 225 x 5
  • 315 x 3
  • 365 x 1
  • 380 x 5
  • 380 x 5
  • 380 x 5
  • 380 x 5
• 45º Back Raise
  • 30 x 10
  • 30 x 10
  • 30 x 10
• Pause Squat
  • bar x 5
  • 135 x 5
  • 235 x 5
  • 235 x 5
  • 235 x 5
• Stair Calves
  • 65 x 12
  • 65 x 12
  • 65 x 12
• Slant Board Situps
  • 20 x 12
  • 20 x 12
  • 20 x 9