Wednesday, April 29, 2009

5/3/1: Wave 1 Workout 2

I went into the gym at 12:15 AM this morning since I couldn't sleep or get motivated enough to go in sooner. My workout plan also changed: I switched over to conventional deadlift, no deficit. This was so I could get reacquainted with the movement, and I also feared that having done less weight at a deficit for so long would kill me when switching back since only the bottom would be overloaded. Since I didn't know where I was conventional-wise, I just did 5 rep sets until I couldn't anymore, working up to a 310 lbs 5RM (135x5, 170x5, 205x5, 240x5, 275x5, 310x5, 345x0). In retrospect, I should have stuck to my original plan: work off of a 395 projected max (355 training max). The logic being aside from my indicators pointing to a 395 max, my logs show that when I do squats/DL, every inch of deficit is a 10 lbs drop - - - so a 355 4" deficit deadlift would be about 395 conventional deadlift. It would have looked like this: 145x5, 180x5, 215x3, 250x2, 265x5, 285x5, 300 AMRAP. This wiped me out, and I found that I was right: fast off the floor now but slow after the midpoint.

12" Front Box Squat: 145x10x2, 145x8x2, 145x7. This wiped the floor with me. Maybe it was just late or the deadlifts drained me. Or I need to get used to doing this for volume.

Hammer Calf Presses: 210x10x5

Assisted GHR (Light Bands): 11, 10, 9, 8, 7 reps. Now, THAT'S what I wanted, more reps and sets with over 10 reps. Each wave, the bands will get lighter: monster minis in Wave 2 and back to bodyweight for Wave 3.

After this, I gave up on the ab work and walked back to my room. Actually, crawl was more like it. I was out of breath AND sleepy, it was 1:30 AM, and I had to get up in 3 hours.

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