Wednesday- Deadlift

I changed things up a bit today. I have been dead lifting with a touch and go style, but I wanted to see how much of a difference resetting my form each rep would do. It was somewhat more difficult obviously, but I I liked the feel of being able to reset my form each rep. It only took a second or two at the most and I didn’t really notice any differencee in strength. So, I will be sticking with that way from here on out because I think it gives me a better idea of where I am. Here is what today looked like:

• Dead lift- Warm-up sets, 80% x 3, 85% x 3, 90% x 6
• Zercher Squats to Box- 5×5
• Good Mornings- 4 x8
• Barbell Shrugs- 3 x15
• Dumbbell Curls- 2×10

I have been struggling to find my ideal assistance work for my dead lift. I almost have my squat training down, but my dead lift gives me trouble. I will have it down pat very soon though….I hope!

Now go train, and train hard!

Josh

Monday- Deadlift / Power Clean

I was beat today, but everything still felt good. I have added Power Cleans to this day for this rotation to see how things play out. Today’s training looked like this:

• Power Cleans- Warm-ups sets, 75% x 5, 80% x 5, 85% x 5
• Deadlift- Warm-ups sets, 75% x 5, 80% x 5, 85% x 5
• Barbell Shrugs- 3 x 15 x 185
• Good Mornings- 3 x 10
• Dumbbell Curls- 3 x15

Like I said, everything felt good today despite feeling beat. I have been reviewing Jim Wendler’s 5/3/1 manual. If you don’t have it, check it out. It is well worth your while.

Now go train, and train hard!

Josh

Monday-Deadlift

So, today was the last session before my deload week, which is actually this week. So, I decided to take it easy today, hit my main lift and call it a day. I am adding some different variations of some of my lifts during the next phase to incorporate some strongman training. I almost hate to with my deadlift because it is going really well. I have planned out my next phase already, but things are always subject to change with me. So, here is how today looked:

• Deadlift- Warm-up sets, 75% x 5, 85% x 3, and 95% x 5!

My deadlift felt great. Cutting back to three days per week and only hitting every lift every 10 days has made a world of difference, as I was starting to feel like crap. If you are feeling over trained you really need to examine your training schedule. It’s hard mentally for any of us to cut back. I mean, if you enjoy training, you sometimes feel like that is what you should always be doing. However, you need as much rest as you can get in order to allow your body to recover. This is a very individual thing too. So, for example, if you are feeling beat up, examine how many days you are lifting and cut at least one day out. If you are working on a 5 day split, cut it back to four and arrange your training into 2 upper and 2 lower body days for example. Rest and recovery is crucial!!

Now go train, and train hard!

Josh

Friday- Deadlift

Training went well today. My deadlift felt strong and I was pleased. Weather was so good outside today I was able to open up the garage and get a good breeze going for me and my miniature training buddy. He loves being in the garage with me and just plays the whole time. Best training partner I’ve ever had. Here is what today looked like:

• Deadlift- Warm-up sets, 75% x 5, 80% x 5, 85% x 6
• Barbell Shrugs- 4 x10
• Band Good Mornings (Strong, Light)- 3 x 10
• Band Leg Curl (Mini)- 3 x 12
• Dumbbell Curls- 3 x10

That’s it. I was going to work with the sled to finish up, but the rain has made the ground a muddy mess. I can’t wait to get a house one day where I can make all kinds of noise. Alright, off to rest this weekend and do some conditioning. Have a great weekend!

Now go train, and train hard!

Josh