Squats & Deadlift!

I've been slacking a bit on posting my workouts.  All in all things are going well.  Squats and Deadlifts are feeling super good and I'm quite confident about hitting those numbers on August 10th.  Bench is going kinda rough...I'm having some forearm/wrist/hand issues that are affecting my grip and strength.  But I'm pushing through it!!  

Deadlift...185 for 2

Squat...150 for 5 reps      

Squat...165 for 3 reps

Deadlifts 6/20...

Tonight we did Deadlifts and it was NOT a good night for me.  I was feeling off and not motivated from the beginning.  And when your off you can sometimes fall victim to the math monster!  That is exactly what happen to me, I completely added my working sets incorrectly and did not figure it out until after I finished them...all the while thinking the weight seemed light and I was feeling strong but I had 20 pounds less on the bar than I was supposed to have.  BUT I finished all my accessory work and came back in Sunday to do my actual working sets and nailed them...still felt strong and weight felt light.


Week 6 - Cube/Progressive Overload Hybrid

Warm Up/Stretching

Kneeling Hip Flexor Stretch for 2 mins

Stand or Sitting Hamstring Stretch

Roll Bottom of feet with Lax ball

30 Banded Good Mornings

Warm Up to your 80% Deadlift


Main Work

3 x 3 80% @ 165#

3 x 3 65% Speed Pulls @ 135#

3 x 5 Straight Leg Deadlift @ 135#

2 x 15 Bent Over Row @ 115#
 
Row Burnout...as many Rows as possible

2 x 20 Shrugs @ 120#

Shrug Burnout..as many shrugs as possible

90% Deadlift Night!

Well, some days are terrible and you are just not feeling it, the weight seems super heavy, you are low energy etc.  THEN, there are days like today.  I came in feeling great and ready to lift.  The confidence I feel in my strength is growing all the time.  All the work that I am doing to strengthen my lower back is paying off exponentially!  185 for 2 went up smooth and easy...I NEVER, EVER thought I would say that...very exciting to see hard work paying off.  



Week 4 - Cube/Progressive Overload Hybrid

Warm up/Stretching

Kneeling Hip Flexor Stretch

Bent over Hamstring Stretch

Foam rolling

Wrist Mobility with purple band

30 Banded Good Mornings

Main Work

1 x 2 Conventional Full gear @ 185#

5 x 3 Speed Pulls @ 155#

3 x 5 Straight Leg/Romanian Deadlift @ 125#

2 x 15 Bent Over Row @105#

Row Burnout - 20 Reps @ 65#

2 x 20 Shrugs @ 115#

Burnout - 34 Reps @ 75#