It's Miller Time!!!!
Today was my last workout. WooHoo!!!
I had many plans for what it would be like but ultimately, I did this:
Parallel Box Squat: 95x5, 125x5, 155x5, 185x5
Conventional Deadlift: 135x5, 165x5, 195x5, 225x5
With a week left, I felt I had nothing more to gain. And I remembered that the trip to Finland alone is at least 17 hours, which will also take a bit out of me (Luckily, as Kris pointed out, the time zone is the same). So I took it easy in the gym and walked away with a smile. Now, I can really relax.
Workout 3 of Last 4
Incline Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x1. 205 went up really slow: the spotter asked me a few times if he should take it but I waved him off.
3-Board Bench Press: 205x3, 215x0, 225x0. The plan was to do 3 reps at each of these weights. But I struggled with the 205!?! I can take either hint: I was still shot from the last bench session before this one, or I was tapped out. After the 205, I gave up on this one.
Assisted Dips: 60 pounds of assist for 5 sets of 10.
Hammer ISO Rows (Elbows in for Lat Emphasis): 45x5, 60x5, 75x5, 90x3, 105x2, 125x3, 135x3, 140x3.
Assisted Pullups (Monster Mini Band): 10 sets of 2
Workout 2 of Last 4
12" Front Box Squat: 55x8, 75x5, 95x5, 120x5, 145x3, 165x2, 180x5, 200x0. At this point, I can say that I am done deadlifting. My back was not recovered from the last deadlift session. Now, I know that squatting or deadlifting first thing in the morning is not easy on the spine. But no amount of warming up or stretching could get my lower back right - - - hell, I even stretched in between sets. So my belt was cranked, and I still managed a very controlled 5RM with 180 pounds. I rested 5 minutes and racked 200 pounds clean and while I felt no pain, I felt as if I didn't have enough to lift it cleanly. And I didn't want to risk it, so I re-racked it and shut it down right there.
Trap Bar Shrugs: Worked up to a 206 5RM and a 226 2RM. If I wasn't gonna be deadlifting, then I may as well do something that would help it. I think that on workout 4, I will probably do something like this and not deadlift. And, of course, not push the back.
Workout 1 of Last 4
2-Board Bench Press: 75x5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x1 (Rep Out Set). This was done with my legs up (I'll take a picture of the bench so you can see what I mean). I wanted to do something different. Last week's bench session left me feeling as if that was as good as it was going to get for a while, so I did this instead. That, and I got to put 225 in my hands again.
Hoist Assisted Dips: 45 pounds assistance x 7 reps x 5 sets
Hammer ISO High Rows: 45x5, 60x5, 70x5, 85x3, 100x2, 115x3, 120x3, 130x2. I'm thinking of adding the 5/3/1 workout structure to my mid-back work when I get back from Finland, so this was my flirtation with it. In return for the work, I dropped the shrugs. Which is OK, because they will pay on deadlift day.
Assisted Chinups (Monster Mini Bands): 10 sets of 2 reps
Something, Something, Deadlift (Slight Return)
Reverse Band Deadlift: 135x5, 170x5, 205x5, 240x3, 275x2, 310x1, 345x1, 380x0. Better than last time. I wanted to perfect this and give this a shot on July 5th as my last workout. After reading a few articles, I went into the gym today and tweaked my technique: I stood close enough to the bar where my shins were touching it, tightened up my setup, took the slack out of the arms before pulling, and pulled back as well as up. While 380 wouldn't go up, I might try it again next week but after a 365 single. We'll see.
Oh, and I went in and weighed myself at 212 pounds, putting me within 2 pounds of my 210 goal weight for this meet. What's odd is that I was able to drop some weight without the aerobics. So, maybe it's time to add them back in, eh?
Something, Something, Deadlift
I experimented with Reverse Band Deadlifts yesterday, since I'm getting stale on just about everything else. Starting at 145 and working up in 35 pound increments, I got up to 285 for 5 reps but couldn't pull 320 off the floor. WTF!?!
As a consolation prize, today's Incline Bench Session went as planned:
Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x3 (Reps Out Set)
Assisted Dips: 45 lbs assist x 6 reps x 5 sets
Pullups: 6 singles with BWT, 6 singles w/Monster Mini.
Hammer ISO Rows (Midback Emphasis - Elbows up): 95x10x5
Behind The Back Shrugs: 155x10x5
Flat Bench Press
Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 160x2, 170x5, 180x5, 195x5 (Rep Out Set). I didn't push the last set. Maybe 1 more rep in the tank but I shut it down.
DB Shoulder Press: 50x10x5
Chinups: 6 singles w/BWT and 6 singles w/monster mini band.
Hammer ISO Rows (Lat Emphasis): 95x10x5
Trap Bar Shrugs: 166x10x5.
