Today was the last heavy DL week for the meet. I'm 4 weeks out and the goal was to work up to 2 singles at 95% before I start deloading. It didn't go as planned but it wasn't a waste either.
Deadlift
245 for 3 sets of 3
335 for 2
425 for 1
515 for 1
665 for 1
This went well. I felt stronger then I have all meet prep. I went for my 2nd single about 5 minutes later and off the flor I felt a burning pain in my outer glute near my hip. I wasn't sure how and it hurt. I was either a good cramp or a good strain. I went back down to 345 and did a few reps. It felt ok so I went back up to 605 to get another single in. It wasn't 95%!but it would be better then nothing. I went to pull 605 and the same pain occurred. I shut it down DL wise and moved onto assistance work.
Bb shrugs
325 for 8
405 for 8. Did these double overhand for some grip work
added straps
455 for 8
495 for 8
wide grip dead stop pull ups
18, 14, 11
Lying reverse band pulldowns with elbows high to work the upper back
15 reps high for the rear delts followed by 10 reps,low for the lats
3 sets
up the rack curls with out rest
25,35,45,55
i did 8,8,8,4
My arms were on fire
done
I went home and my glute was tender but nothing to bad. After few hours of chilling in the deck and enjoying some beers while the kids played in the sand box I noticed it was very tight. I asked my wife to take a look. She said it was bruised. I had her take a pick and sure enough it's bruised were it hurts. I'm just going to see what happens this week. As of now my left elbow is killing me, my right knee hurts, my right shoulder needs to pop every hour and now my right glute is bruised and sore to touch. I'm feeling good about things even though I'm a mess physically. It's part of the game. Not its time to start working on chicken wings for the game. Go ravens!!!