After last week´s frustration when I got told off not once but twice for dropping the weights, I needed to ensure that I left last week´s session behind and got myself geared up for a good session.
In order to avoid another telling off, I took the comments on board for today´s session by slightly changing my deadlift to ensure the smoother transition of weights. This meant that instead of only focusing on the explosive pulling movement I was actually taxing my muscles more than usual by ensuring I wasn´t dropping the bar onto the precious padded gym floor.
I felt that today I had a slow start and was feeling slightly lazy however as I started my first few warm up sets of Deadlifts I started feeling pumped and in the end really felt that a very good workout. Now time to recover and get ready for tomorrow’s OHP and shoulder session!
Anyway, today´s session didn´t vary much from last week. The main changes were:
- Inclusion of some bodyweight pull ups and lower back raises in the warm-up drill
- Extra back off set for Deadlifts
- One extra exercise – 3. Double D-Ring Handle Cable Vertical Row
Deadlift – Back
Warm Up: Extensive Dynamic stretching and mobility work
Bodyweight pull-ups and lower back raises – not counting sets or reps, just getting some blood flowing and ensuring specific muscle were warm and ready
* Exercise specific warm-up: a few reps on each exercise on a light weigh to just ensure that the muscles are ready for the lift – I tend to not go beyond a maximum of 5 reps on a light weight to avoid fatiguing the muscles before the actual exercise
1. Deadlift Week 1 of 5/3/1
Set 1 @ 120kg x 3 reps
Set 2 @ 137.5kg x 3
Set 3 @ 155kg x 11 (with straps and belt)
Back Off Set
Set 4 @ 120kg x 10 ( 8 overhand and 2 alternate)
Set 5 @ 120kg x 10 (all overhand grip)
2. Bent-Over Barbell Row Overhand Grip – Explosive
Set 1 @ 82.5kg x 8 straps
Set 2 @ 82.5kg x 8 straps
Set 3 @ 82.5kg x 8 straps
Set 4 @ 82.5kg x 8 straps
3. Double D-Ring Handle Cable Vertical Row
2 sets x 12 reps
4. Wide Grip Pull Down 3:1:1
2 sets x 12 reps
5. Cable Pull Overs 1:2:1 – holding at contraction point for 2 seconds
1 Sets x between 15 to 20 reps
Ended with some further stretches and lower back exercises.
