Saturday, February 9, 2013

Training: 2/9/2013





HRV: 99 (+6/green)
HR: 50


AM Training:
A. Clean Grip DL off podium w/chains: 6 x 4,3,2,2,1,1 @3111; rest 4 min (335, 355(2), 355, 360, 367.5, 372.5)
B. Farmer's Walk: 4 x ~20 sec (heavy); rest 90 sec (160lbs./h)

PM Training:
A. Deadlift from Rack Pins: 5 x 3-5 @31X1, rest 3 min (365,385,405,425,455(3))
notes-bar just above patella, use straps 
B1. BB Fwd Lunge: 3 x 16-20 alt'ng @20X0, rest 90 sec (135,145,155)
B2. GHD Raise: 3 x 3-5 wtd; rest 90 sec (30, 35, 40)

Notes: Felt much better today.  My resting heart rate was back to normal which gave me confidence getting back into training today.  I shifted my workouts back a day, so I was deadlifting on Saturday morning instead of Airdyne intervals.  I haven't lifted early like this in quite some time, so it took my brain a little while to get jump started.  I adjusted the chains from last week so that there was a true 80lbs. of extra weight at the top of the movement (some of the chain was on the ground last week).  Deadlifts felt good today and I was able to go heavier than last week.  It still seems with the deficit that I am weaker in my upper/middle back which causes a lot of rounding.  I don't really feel any pressure in my back as I am loading the hips and squeezing my glutes to open them up.  Weird, I would have looked at the way I am deadlifting a while ago and thought that this would kill my back.   Went heavier on farmer's carry than last week.

Second session is always a bit easier for me.  I suppose the body is already loosened up from the previous training session.  Went heavier than last week on all movements and went to failure on the last set of deadlift locked outs.  GH raises felt strong today.  Good day of training, tomorrow is going to be rough!

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