Friday, April 26, 2013

Training: 4/26/2013

HRV: 101 (+2/green)
HR: 51


A. Deadlift: 3 x 2,2,1 @31X1, rest 3 min  (415,425(1),445(f))
B1. Back Squat: 3 x 35 @10X0, rest 2 min (195, 3x20)
B2. Pullups: 3 x 35-40, rest 2 min (Unbroken x 2, 31)
B3. Ring Dips: 3 x 27-30, rest 5 min (Unbroken x 2, 30)

Notes: Felt pretty fresh today and even though I knew the pain was coming, I took solace in the fact that this would be the last day of extreme pain during this cycle.  Hamstrings and glutes were pretty fatigued as I warmed up but my lower back felt pretty good.  Hit some good weights today, and just getting 445 above my knees during all this volume and very little touches on deadlifts is a good sign.  Even better news is that my lower back felt fine during the deadlifts.

I got into the squat and even during warm-ups I knew that my legs were cooked and I wasn't going to be able to get past 20 reps today (I think cleans from Wednesday took it out of me).  Pullups felt good today as I was focusing on keeping the midline tight and using the lats rather than the biceps to continue the cycle.  For ring dips I kept externally rotated but I also forced my shoulder blades down to my butt.  The felt good with no pain.  First two sets felt strong and rather than taking some extra time between sets 2 and 3, I got right back into the set.  Didn't recover from the previous set and it showed with the number of reps.  One more day left in this cycle, but I am glad this day is over with.  I hope the only time I do this workout again is during my final push toward regionals.

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