Today was good.

I realized I should have rated Monday’s squat session so the sets here went up. But the lack of rating this week has been intentional as I’ll be away from the gym next week (the rest will do my body good), so the plan has been to lift per cycle week 1, then when I’m back in the gym to officially start the cycle (again with week 1). No biggie, really.

On deadlifts, I have opted to go mixed grip on all my top sets. I’ll stay with double-over on the workup, but even if I could do the top sets double-over I won’t because I want to get used to mixed again, so that when I NEED it it’s not suddenly something to get used to again. That said, when I do grip I am making sure to crush the bar, not just “latch onto it”.

I’m amazed at how much back raises (with weight) destroy me. 🙂 But also, I don’t really raise the back: it’s more a hip thrust type of thing. That is, I think about not lifting my back but pushing my hips through; it makes for a different movement. And yes, it really kills me.

Pauses I have to say are going to be good for me. With my focus on tight, well, that’s what pauses are about — really staying tight in the hole, especially with my upper body. I added an extra set in the warm-/work-up to help me get a few more reps of that in.

So today felt good. 2/fail.

RP Powerlifting, Strength Cycle, cycle 2 week 1

• Competition Deadlift
  • 135 x 5
  • 225 x 5
  • 315 x 3
  • 360 x 8
  • 360 x 6
• 45º Back Raise
  • 25 x 10
  • 25 x 10
• Pause Squat
  • bar x 5
  • 135 x 5
  • 185 x 3
  • 225 x 6
  • 225 x 6
• Stair Calves
  • 70 x 10
  • 70 x 12
• Slant Board Situps
  • 22 x 12
  • 22 x 10