UB: Strong Week 5. Deadlift

Defranco Mobility

Standing Calf Raises (slow-eccentric; paused at bottom) - 305X15X3

Deadlift -
135X5
185X5
225X5
255X5
275X5

Power Shrugs - 365X12, 7

Chin-ups - Gym BW 212X10, 5

Cable Crunch - 100X11, 12 (kneeling); 100X8 (standing)

Treadmill - 10 minutes jogging

I started reading some Lyle McDonald stuff, and his post about calf-training really jumped out as relevant to what I'm doing right now.  I was bouncing out of the bottom, so I tried it today exploding up, squeezing at the top, taking a slow eccentric and pausing at the bottom.  Much, much harder.  I don't have the promised "can't walk the next day" thing going on, but I guess I didn't do the full routine.  The one thing I don't like is that I pretty much have to take a breath at every pause, and I don't like the way it feels losing tightness with my spine loaded like that.  It's a machine though, so I'm not too worried.

I was a little nervous coming in to set a 10 lb. PR on the deads today.  Similar to my last squat session, I scrapped the programmed weight increases for the initial sets in favor of lowering overall volume and saving everything for the top set.  Also this knotting I have in my mid-back started acting up for the first time doing deadlifts.  Not during the lift thankfully, but really angry after each set.  I gave myself plenty of rest between the top sets, and everything went pretty well.  Every successive set left me feeling more and more confident for the following set.  After I got the 275 I was grinning like crazy, and I don't think I've ever done that after a lift before.  Maybe the first time I got 10 chin-ups last fall.  I almost wanted to throw some more weight on and go again, but I'm trying to show some restraint as I'm scheduled to add another 10lbs. next week to complete the cycle.