Adam's Shitty Deadlift in the Land of Vag

[AdamW]

Haha, thanks Tom... We just repainted it and haven't loaded it up that heavy before so I thought I'd snap a pic. Turned out pretty good for an iPhone.

[swilczewski]

That's a badass picture.

I second that sentiment.

[AdamW]

Haha, thanks swilczewski.

Monday, 7/23/12 - C3.W1 5x5+ Press/Squat/Inverted Row

Press
160 x 5, 5, 5, 5
160 x 14

Squat
405 x 1 (no belt)
330 x 5, 5, 5, 5
330 x 10

Inverted Row (w/feet elevated)
233 x 10
258 x 8, 6, 6
233 x 15 + 8 (drop set w/flat feet)



Pressing was easy, 14 was sort of tough but not really that bad, not a PR but that's the number that the spreadsheet calculated as my goal so sure.

405 with no belt is a squat PR and it was really, really easy. I finally feel like I own that weight, I probably could have done 5 beltless. 330 sets were no problem either, cut the last set off at 10 like usual just to keep things from getting sloppy.

Rows were fun, numbers are getting a little worse thanks to some weight gain but I still feel like I'm doing well. I practice my hook grip on these and it helps me focus on pulling with my back instead of my arms big time.

Solid day.

[sking1001]

Solid day.

Indeed!

[AdamW]

Thanks Steve!

[AdamW]

Wednesday, 7/25/2012 - C3.W1 Prowler

Prowler
90lbs x ~35m x 10
~3:50 total time

Construction at our usual pushing spot today so we moved to another area of pavement. I don't know what it was but I did the first 5 rounds back to back with no rest, then 2 rounds with no rest, then 3 rounds with no rest. Something about the other pavement made it a lot easier, thing was flying like it was on ice. That's about 6 minutes faster than my best time, haha… My lungs hurt quite a bit still though, sort of a different workout. Good times.

[AdamW]

Thursday, 7/26/2012 - C3.W1 5x5+ Bench/Pause Squat/Chins

Bench
135 x 5, 225 x 3, 275 x 1, 315 x 1
240 x 5, 5, 5, 5
240 x 15

Pause Squat (5/3/1 5s Week)
135 x 3, 195 x 3
245 x 5
280 x 5
320 x 10

Chinups
232 x 6, 6, 6, 4, 4, 4, 4, 3 = 37







Bench went great, the single at 315 was effortless. I did not expect to get 15 at 240, pretty happy with that. 16 would've been a big calculated PR but I will accept 15, haha…

Pause squats were hard. They are always hard. I actually had a pump in my glutes from these things today, so weird but awesome. 320x10 is pretty solid.

Decided to do another "total reps" chinning session, adding 1 to what I did last time. Elbows really hate these things but I have to do them. Pretty hard, I could actually feel them in my pecs which is weird, like I'm squeezing my chest on the way up. Need to pull more with my elbows because chin-ups still feel NOTHING like an underhand lat pull down for me. I get the sickest back pump doing those, haha…

Another good one in the books.

[swilczewski]

Solid session.

[AdamW]

Thanks swilczewski!

Saturday, 7/28/2012 - C3.W1 5s Week Deadlift/Front Squat/DB Rows

Deadlift
300 x 5
350 x 5
395 x 10
300 x 10 (touch and go)

Front Squat
215 x 5
250 x 5
280 x 10

DB Rows
100 x 20 w/straps
70 x 30 w/straps





Deadlift went fairly well, can't really complain. I rested longer than I'd like between the later reps and my grip was giving out so I had to rechalk so that's a bit of a bummer. My lower back was also pretty damn round on every single rep. Not sure how big of an issue it is but I'm not really happy about it. I feel like I'm squeezing it hard at the beginning of every rep but it's still round. Lame. More RDLs maybe.

Front squatting went pretty well, was hard and came forward on a couple of reps in the last set but what can you do.

DB Rows were done with straps because my hands felt like they'd been put through a wood chipper after deadlifting. Definitely allowed me to throw around some extra reps and use my back more, but I would've preferred to get the extra grip work in since that seems to be becoming an issue on my deadlifts.

No real complaints, solid enough day really.

[Tall Texan]

You're squats and bench are getting ridiculous. Glad to see you got the back stuff worked out!