8:00am - Powerlifting, at Elite Performance Center
Saturday mornings means deadlifts! Chris (my coach) had me warm up with regular lifts then moved to band assisted deadlifts. My problem, we’ve decided, is the beginning of the lift. Once I get part way into the lift I have a ton of strength. And when I do sets of 3-5, it’s only my first lift I have a problem with. So, we hooked some rings up to the ceiling, hooked rubber bands to those and then attached them to my bar. So at the bottom of my deadlift there was assistance, so I could play with my positioning, but by the time I stood up the rubber bands were totally slack, so there was no help at all. This way I could overload past my current 1RM, also, and get my body stronger for heavier weights.
Last week I did 205# x 3, but couldn’t get 225# off the ground once. Today I warmed up to 205# before the rubberbands, then worked my way up to my work sets on the rubberband.
3 x 245#
1 x 255#
5 x 245#
5 x 245#
5 x 245#
I only did 1 at 255 and it didn’t look great, so Chris had me drop back down and do sets of 5 at 245#. The first set felt really hard. My neck started cramping up halfway through and it was hard to stand up straight. The 2nd set felt much better and by the time I did the third set I felt like I could have done 10. Needless to say I think my system and technique were adapting!
After deadlifts, Chris said we’d done too much work to do our normal circuit training of assistance work, so we just did:
3 x 16 (16kg)
We were supposed to do one set of 20 on each side, but I had to stop at 12 on each side due to my hands feeling shredded. So I did 12 and 8 on each side with a 50# d-bell.
Pushed the prowler 100 feet - started as a sprint…got a little slower as we went along. Started with 100#, then worked up to 145#. Did the runway three times total.
11:00am - Restorative Yoga, at Inner Elements
Decided to go to yoga so I didn’t just go home from lifting, curl up in a ball, and never move again. I definitely think it helped. Restorative yoga is super slow paced and mellow, but got me stretched out and mobilized and I think helped my lifting recovery a lot.