So-so day today. Felt pretty charged up to hit those deadlifts and pull a weight that was close to my old PR. Ended up being a bit of a reality check that I need to be patient and rebuild what I've lost.
A. Deadlift: work up to heavy single
- Warm-up sets: 135 x 10, 185x8, 225x4, 275x3, 315x3
- Work Sets: 345 x 1, 365x1, 385x1 (f !!!), 385 x1
- Was pretty frustrated after that miss at 385. I could have fought through it but it was an ugly rep right off the ground and I wisely decided to bail. After about a minutes rest I pulled it again and it went up without too much trouble. Maybe too big of a jump from 365 to 385. Maybe needed to be tighter. Not really sure. On the last lift I focused on staying tight and "falling backwards"
B1. Power Clean: 5 Reps Touch and Go x 6 sets, Rest 1:00
- 185, 185, 185, 190, 195, 200
- These were tough. 4th and 5th reps especially. Feet got out a little wide on the last couple reps but overall these felt OK.
B2. Close Grip Bench @ 20x1, 5 reps @ moderate weight
- 185 every set. Only got 3 and 4 the last 2 sets
C1. Weighted Back extension @ 30x1, 12-15 reps x 3 sets, rest 1:30
- Weighted with 25#, each set 15 reps
C2. Single arm DB press, 30x1, 6-8 reps x 3 sets, 1:30 rest
- First set 8 reps @ 45#, 2nd set 7 reps @ 50#, last set 6 reps @ 50#
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