Reps and Volume. Week 10. Deadlift

BW - 207

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X5, 5, 4

RDL - 185X15, 12, 12

DB Rows - 65X20, 18, 15

Single-Leg Curls - X16, 20, 12 (long break between 1st and 2nd sets)

So 335X5 is a Rep PR, and I did it for 2 sets.  This is my 2nd highest all-time, perceived 1RM, as well.  The highest was 345X4.  I stopped at 4 on my 3rd set because a mistake on my program sheet showed 14 total reps for the day, but it should have been 16.  You know what?  Since I got a Rep PR and then the same # of reps on the 2nd set, I'm going to call that good and go ahead and move up next week!

Had some chalk today so I didn't use straps on the RDLs.  This actually limited me on the 2nd and 3rd sets.  I even when mixed grip on the 3rd set.  I may start strapping up on the last set or two of these to make sure I'm getting the hamstring and glute work I want without being limited by weakened grip strength from all the deadlifting beforehand.

Chest-Supported Rows were all occupied so I busted out some one-arm DB Rows.  Easily matched a previous PR of 65X20.

Hung out between the 1st and 2nd set of single-leg curls talking to the strongest guy in the gym.  He talked to me about the bottoms-up squats he was doing (worked up to singles at 515 while I was there), a push-pull meet he'd just done and some other powerlifting discussion.  Nice guy.

Reps and Volume. Week 9. Deadlift

BW - 209

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X2, 2, 2, 2, 2, 2, 2

RDL - 185X15, 15, 15

Chest-Supported Rows - 90X15, 13, 11, 10

Single-Leg Curls - X15, 15, 10

Made a mistake on my notes for the day, and only thought I needed 14 reps at 335, but it was supposed to be 16.  Oh well, I could have gotten another set, and I was planning on staying at this weight next week anyway and just upping the reps-per-set.  Might like to start working toward 4X4 at this weight before moving up again.

Been awhile since I was able to fit in RDL.  The reps and volume were there much stronger than the last time I was doing these regularly.  That's a little surprising because my top end Deadlift strength has been off, and I thought it was because I hadn't been getting heavy hamstring and glute work in, so now I'm not sure.  The one caveat here is that I didn't have any chalk today, and so I strapped up for these.  It's possible that grip strength may have been limiting me on these more than I previously thought.  Regardless, as long as I'm pulling a bunch of volume sets on DL, I don't see any reason not to stay with straps for these for awhile and make sure I'm really getting the most work on the back of my legs.

Rows felt stronger, and single-leg curls continue to suck all the ass.

Full Body. Week 2. Squat

BW - 200

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
195X15, 10

RDL -
135X10
185X10, 10, 10

EZ Bar French Press - 50X25, 18, 10

Solid session.  Managed to push the reps up on 195 a bit.  Ideally for this block, I'd like to hit a solid 20 reps on the 1st set, and start pushing the 2nd set towards 20 as well.  Energy is a bigger obstacle than strength right now.  As long as I'm keeping my calories where they are, that will continue to be an issue.  Bumping up calories is 5 weeks away at the earliest, and when it does happen will only be about 100-150 more calories a day.

Chalked up and added another set of 10 to RDL's.  Felt good.

Since my shoulder didn't love dips last week, but seems okay with PBN and DB Incline, I thought I'd throw in some overhead extensions.  These felt solid.

UB: Reps Week 6. Back

Defranco - Rollovers, piriformis and lat stretches

Deadlift -
135X5X2
225X3X2
315X2
325X1
335X1
345X FAIL X2

T-Bar Rows -
BarX30
30X10
50X6
100X3
90X15

Standing Abs - 5 sets of 12

God.  Damn.  I love deadlifting.  Last Back session of the program.  Last October I failed to even budge 315, and today I was programmed to pull 315X1 and then move on to rows.  Last week's 305X1 felt so stupid easy that I came into the gym planning to pull 315X2. 

Easy Double

I did that, and the gym owner was walking by and I told him I just pulled 315 for the first time and for a double.  "Was it easy?"  "It was awesome"  "Then go up."  I threw on 10 lbs. and it went up.  I threw on another 10 lbs. for 335, which put me at my projected max after the 315X2.  I went and managed to salvage up some chalk dust out of one of the chalk stands (first time I ever used chalk), and pulled it too lock-out.  It was slow and required much grunting.  I threw another 10 lbs. on, chalked up, and failed just below lockout.  I took a 2+ minute rest, chalked up again, and failed just below the knee.  Done.

So 3 PR's and a confirmed new 1RM.  I was ecstatic about all that, until I failed to pull the 345.  Then I was pissed, and had to slowly talk myself into being happy again.  I had to use chalk for the first time because my grip was feeling NOT strong, however I still used a basic double-overhand grip on all sets.

If I'd made the 345, I was going to give myself permission to skip the row, but I didn't so I went right ahead and set a PR there as well with 90X15.  Going into that set, I thought that if I didn't make 20, I'd keep doing sets until I got 30+, but after the set of 15 I knew I was done lifting anything with my back for the day.

Just enough left in the tank for 5 sets of standing cable crunches.  Then I treated to myself to a big bowl of rice and sashimi.