UncleAl
MuscleHead
- Jun 20, 2012
- 1,376
- 600
Whether you ponder Shakespeare's "To use excessive volume or not to use excessive volume, that is the question" or Elizabeth Barrett Browning's "How do I destroy my lumbars? Let me count the ways", you'll find the answer here:
IYTWL: 5s x 40
McGill Big 4
Single Deep Goblet Squat: 15 for 30 seconds
Deadlift Medley:
Stiff Leg - 135x5, 185x5, 225x5
Sumo - 275x3, 315x2
Conventional - 380x3x3 (80% of 475)
Speed - 315x3x3 (60 seconds apart)
Power Shrug - 275x5x3
Paused Box Squat: 135x10, 225x5, 275x5, 315x5
Lifefitness Leg Press: 250x50 rest/pause
Reverse Hyper: 50
Weighted Stability Ball Crunch: 25x40
Single deep goblet squat (25 for 2 minutes) and lower back/hip/piriformis stretches
Walk: 5 miles
Bodyweight: 164.0
* This was the first of six deadlift peaking sessions, hopefully leading to a 450 to 460 pull at the 100% Raw Federation single lift competition in Fredericksburg on July 16. Plugged in 475 as my goal weight into the Coan stemplate, because I would like to work up to 445x2 as my final max double session.
* Power shrugs (explosive deadlift & shrug) are a lot of fun, but really invasive after a lot of pulling. I may have to continue with regular shrugs instead.
* Lower back held up nicely, until I did the box squats. No tweaks, but...UGH!
IYTWL: 5s x 40
McGill Big 4
Single Deep Goblet Squat: 15 for 30 seconds
Deadlift Medley:
Stiff Leg - 135x5, 185x5, 225x5
Sumo - 275x3, 315x2
Conventional - 380x3x3 (80% of 475)
Speed - 315x3x3 (60 seconds apart)
Power Shrug - 275x5x3
Paused Box Squat: 135x10, 225x5, 275x5, 315x5
Lifefitness Leg Press: 250x50 rest/pause
Reverse Hyper: 50
Weighted Stability Ball Crunch: 25x40
Single deep goblet squat (25 for 2 minutes) and lower back/hip/piriformis stretches
Walk: 5 miles
Bodyweight: 164.0
* This was the first of six deadlift peaking sessions, hopefully leading to a 450 to 460 pull at the 100% Raw Federation single lift competition in Fredericksburg on July 16. Plugged in 475 as my goal weight into the Coan stemplate, because I would like to work up to 445x2 as my final max double session.
* Power shrugs (explosive deadlift & shrug) are a lot of fun, but really invasive after a lot of pulling. I may have to continue with regular shrugs instead.
* Lower back held up nicely, until I did the box squats. No tweaks, but...UGH!
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