Today was the day I had been dreading for weeks - - - yeah, I planned this way in advance. After the 5 sets of 6 week kicked me around, I knew the 6 sets of 4 week would be rough. But on today's menu was 6 sets of 4 with 305 pounds with the conventional deadlift, just two days after my last leg workout. Even without that, I knew I was gonna hate life.
OK, I have read in places like T-Nation that recommends not doing deads for reps. that form starts to slip. That it is too demanding a lift to rep out. But if experience has taught me anything, it is that this very method not only speeds up my metabolism but it also helps me keep a lot of my mass. And while the shrug works for me, the deads work better and I can't let let it go to seed while I focus on my squat. And since I will never make Navy weight standards quickly enough (before and after my surgery and nearly 3 weeks of liquids and dropping almost 20 pounds, I still missed Navy weight standards by 9 pounds in 2009), I have to serve two masters and build and lean as much as I can. And repping deads is effective for that. I just cycle my weeks, is all.
Lastly, it builds a little armor. All that volume builds SPP I can use later when I train heavy. So, I channeled my inner Finn, Bolton, and Benni and begrudgingly got to work.
All Notation: Weight x Reps x Sets
Nautilus Nitro Bench Press: 75x5, 100x5, 125x5, 145x4x6
Conventional Deadlift: 155x5, 205x5, 255x3, (added straps, double overhand grip)305x4x6. Did it, was wiped out halfway in and had to focus a lot more to keep form. My lower back held up but my upper back was thrashed. And I was soaked.
Nautilus Nitro Compound Row: 175x4x6. I could barely pull back enough, my upper back was gone.
T-Bar Rows: 140x4x6. Surprise, had a tad bit left. Just had to get pissed and pull faster.