ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
Bully Yoga
SUNDAY - DEADLIFTS (11/09/15)
- Programming by PillarofBalance
Deadlifts: 345x2 x15 sets (80%) (RPE 6-9)
Double Pause Bench: 145x5 x5 sets (RPE 8)
Paused Deadlift: 280x5, 252x5 x4 sets (RPE 9, RPE 7-8)
Back Extensions
Bird Dog
Notes:
1) Deadlifts - The 15 sets of deadlifts was a bit rough. The idea was to hopefully end up to a RPE 9 by the last set. I'm very comfortable in saying that my last set was RPE 9. My 13th and 14th sets had somewhat soft lockouts, and when it came time to do my 15th set, I did everything I could to make them as fast and strong as I could. My average rest period ranged from 2-3 minutes for the first half dozen sets, then 3-5 minutes for the rest of the sets.
2) Double Pause Bench - The difference between the 4th and 5th rep of this exercise is huge. If I had to do four reps, it would feel like RPE 7. The fifth rep makes it feel like RPE 9 (maybe 10). Sent vids to PoB and the form/technique is pretty good. So it'll be interesting to see if this exercise has any of the movement pattern adaptation element to it, and the weight progresses quickly or not.
3) Paused Deadlifts - I did this wrong. I did a paused deadlift, but the program calls for a pause to the knee then back to the floor (no lockout). So next week, this will be different. It was my first time doing paused deadlifts though. And I guess I don't hate them as bad as I thought I would, but there's no way I would do them at 80%+ of my 1RM for reps. But pulling to my knees with a pause should mean I'm moving more weight.
SUNDAY - DEADLIFTS (11/09/15)
- Programming by PillarofBalance
Deadlifts: 345x2 x15 sets (80%) (RPE 6-9)
Double Pause Bench: 145x5 x5 sets (RPE 8)
Paused Deadlift: 280x5, 252x5 x4 sets (RPE 9, RPE 7-8)
Back Extensions
Bird Dog
Notes:
1) Deadlifts - The 15 sets of deadlifts was a bit rough. The idea was to hopefully end up to a RPE 9 by the last set. I'm very comfortable in saying that my last set was RPE 9. My 13th and 14th sets had somewhat soft lockouts, and when it came time to do my 15th set, I did everything I could to make them as fast and strong as I could. My average rest period ranged from 2-3 minutes for the first half dozen sets, then 3-5 minutes for the rest of the sets.
2) Double Pause Bench - The difference between the 4th and 5th rep of this exercise is huge. If I had to do four reps, it would feel like RPE 7. The fifth rep makes it feel like RPE 9 (maybe 10). Sent vids to PoB and the form/technique is pretty good. So it'll be interesting to see if this exercise has any of the movement pattern adaptation element to it, and the weight progresses quickly or not.
3) Paused Deadlifts - I did this wrong. I did a paused deadlift, but the program calls for a pause to the knee then back to the floor (no lockout). So next week, this will be different. It was my first time doing paused deadlifts though. And I guess I don't hate them as bad as I thought I would, but there's no way I would do them at 80%+ of my 1RM for reps. But pulling to my knees with a pause should mean I'm moving more weight.
This is going to be an accessory on my squat day, and PoB wants me to pull sumo as a way of activing posterior chain (which needs some work). When I tried them out, I was on tall blocks, so my ROM was like 2" lol .. but what's funny, is that I farted with every lockout. So I'm going to do them off 2" blocks or plates to get more ROM. My coach bought some more boxes of varying sizes so as not to use too many of the gym's 45#plates. The reason for pulling of blocks is just to take a break from pulling from the floor - to take a bit off the lower back.
