Got a huge PR today. Simulated Car Dead Lift of 860# x 1 and I got it twice in 10 minutes! Two weeks ago my PR was 730 and I could barely get that. We've been working on form since then and bam today I exceeded all of my expectations by far and feel like a super hereo!
This week has been a bit lighter on the weights, but higher on the reps. Monday Deadlifts were 315 x 6 sets of 3 for speed and form. My hammies were tight and I struggled with the first few but after I warmed up my form improved. We have been working on my form forever and coach says I still have a ways to go on getting it consistent, though I am improving.
Tuesday shoulders was spent rehabbing my shoulders with bamboo bar floor presses, then a large set of side lateral flyes 10 x 100 reps.
Wednesday spent training biceps at home with pullups, then ez bar curls, then spider curls with a band on the db. These burned like hell!
Today, Thursday, coach had me do front ssb box squats. He says I get a lot weaker below parallel so box squats are to strengthen me at the bottom, I suppose. 285 x 5 sets x 12 reps and I was sucking air for five minutes after the last set!
Add to these, a fitcamp Wednesday night and my carb cycling and I was one tired guy the end of today!
Coming up Tomorrow: bodyweight dips, triceps db extensions or skull crushers, then banded triceps pressdowns to failure at home in the AM then fitcamp at 5 pm.
Coming up Saturday -- Strongman training: circus db 14o x 3 x 3 clean and press away; car deadlift of 660 x 10 reps for as many sets as I can stand, then finish with either truck pull or sled drag and pull, or some other brutal workout!
Circus Dumbbell 135 x fail x 2 reps 105 x 4 105 x 4 105 x 4 105 x 4 Practiced my form on these. Improved quite a bit. If I can fix my form, hopefully I'll get the heavier weights to go up as I am able to clean and when pressing, get them overhead, but I haven't been locking them out.
Tire Drag 135 x 40 in 27.58 seconds 135 x 40 in 22.89 seconds 135 x 40 in 25.0 seconds
Tire Flip 500# tire x 50 feet in 17 seconds 500# tire x 100 feet in 35.7 seconds