Reply With Quote10/13/23 - Friday
DL I @ 8'
135x4
225x2
275x1
315x1 h
365x1 m/s
400x3
360x3
365x3 s
SQ V @ 5'
45x10x3
135x5
185x3
225x1 ► DL
225x1
275x1
265x1
295x3x2
305x1
330x4x3
Music — The Damned, Wait For The Blackout; Front 242, Rerun Time; Dax Riggs, Wall Of Death.
Notes — Back at it after 10 days off. A great visit with the granddaughter and her parents, plus bringing my mom along to meet her great-granddaughter for the first time. Even though my son has a rack and some weights in his basement (enough to do OPs/BPs/PCs), we never touched them. A bit of a break is a good thing from time to time. But going into this workout, I realized during as I got ready for my SQ work sets that over the past two nights, I had got about 8 hours of sleep total (3hrs Tuesday night before a OMG early flight Wednesday, one quick nap on the second leg, then just 5hrs last night before this morning's early alarm).
- DL - Intensity Triple w/ 90% backoff set. This was the program as if I didn't take that 10-day break, but this lift is something that I can usually get away with having extra days off. One adjustment I made for this was to do my 45-225lb SQ warmups first to loosen everything up and hopefully stave off some DOMS; when I am being consistent, I just start with my 135x4 pull from the floor. during those SQ warmups, my left adductor was not happy with the 135x5 and heavier, but I pushed on. The DL warmups went fine right up until they didn't. The 365x1 warmup rep was a train wreck; the first attempt with mixed grip, I didn't load the 25lb plate on the right side, with predictable results; I fixed that, took a breather, then gave it a go with mixed grip, where it got about an inch off the floor; a full reset, then straps and it was the same result, about an inch off the floor. I shouldn't be surprised, considering the travel, inconsistent sleep, and incessant sinus issues these past few weeks. Regardless, I should have been able to pull that 365 just fine and struggled to get the 400x3, but that just didn't happen. After about five minutes (I didn't track), I went out to unload the bar and move on to the SQs. Instead, I belted, strapped, and chalked up and addressed the bar again. It was not moving, but I wasn't quitting. Even after the five count, it was still sitting there, but I kept pushing the floor. It broke and slowly rose to lock-out for what I was going be happy with, a single. But that's bullshit, and the second one came up easier. The third was fairly grindy, but it locked out too. I knew that there wasn't a fourth, and that was fine. I started leaning towards making it a 2x3, but also knew the strain that I put in to the multiple attempts at 365 and started unloading for the SQs.
- SQ - Volume sets across. With that DL effort and the way that I was feeling overall (pretty poor), I dropped to a simple Light Triples workout so that I could get in and make dinner and get ready for the early morning alarm. I got the bar reloaded for that second 225x1, during which my left adductor started screaming at me. That was right after I had realized how little sleep I had got over the past two nights. I called it.
—— Yes, I was optimistic rolling straight back into the programming after such a layoff, but I had been successful with that in the past, admittedly at lighter weights. I probably should have gone with my thoughts this morning of just doing a quick round of all four major lifts for lighter weight to get everything grooving again. I may have already peaked for the season on my pulls, but I am not concerned and I will keep chasing after it. There's still a few months left in the year that I have some flexibility (and obstacles) to work for it.
Originally Posted by Fred J
