Tues, 11 Apr 17
Block 11, Wave 2 - DL
Today was not only the best that deadlifting has felt in a long time, but besides that I also moved some halfway decent weight. There are a number of factors that could be acting to make this happen, either alone or in combination, including:
Programming Factors:
*Adding speed work with accommodating resistance back into my training
*Switching from squatting after squat and deadlifting after deadlift to the opposite so I am squatting and deadlifting each week
*Trying to structure my training so I have days off in between training days as much as possible
Stuff-I-Did-Differently-Today Factors:
*Stretching my hip flexors, especially psoas, in my dynamic warmup
*Doing triple extension jumps as an activation drill
*Setting up with less thoracic extension so I can kick it in later after the bar clears my knees
Or maybe it was just the shot of WhistlePig 15 that I had after helping Mike move his new viking bench into his house on Friday. That shit was amazing.
3E Jumps
5xBW to platform (maybe 3"?)
5xBW to 6"
5xBW to 12"
The focus on these is moving fast, staying braced, and hitting full extension in hips, knees, and ankles. I'm trying to keep the height low enough that I don't have to pull my knees up to land.
Deads
10x45
5x135
5x245
3x335
1x375
3x395
3x450
10x510 - Barely lost any speed until a slight slow down on the last one and definitely had several more in the tank.
Banded SS Yoke Bar Box Squats
6x65 + lights
3x155 + lights
3x185 + lights
2x3x245 + lights
3x3x265 + lights
3x285 + lights
I'm keeping the band tension low for this block (despite other me yelling to up it to strong bands the whole time) to assess how I feel and recover from adding in speed work as a supplemental lift before I go balls deep. These felt insanely better and stronger than last time.
Band Assisted GHR/SS Yoke Bar Calf Raise
3x{15xBW - mini/20x245}