Saturday, October 5, 2013

First 5 ladder workout this cycle, DL 8-RM PR

Last lifted on Tuesday due to a very busy week - played in a concert on Thursday, had a doctor's appointment on Friday.

5 ladders to 3 today, plus deadlifts

BP: 155 x 1-2-3 (no backoff DB presses - saving energy for DL at end)
Speed DL: 115 x 3 reps r/u (had been doing 165 x 10, again saving for heavy DL)
FSQ: 155 x 5

Almost no rest during the ladder, 10-15 minutes between ladders

Ladders done: 5 (alternating DL grip so 2nd set l/u)

DL: warmup with 4 singles: 225 r/u, 225 l/u, 275 r/u, 275 l/u

295 x 8 r/u is weaker, do first - this is an 8-rep PR, 1RM calculator says 366 lbs = nice

295 x 8 l/u is stronger grip - a second set of the PR weight/reps, very nice, indeed

No more for today.

Onward and Upward.



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