Thursday, June 21, 2012

RE Upper Body

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.


Anonymous said...

I'm impressed by the fact that you have an inner Bolton AND and an inner Finn AND an inner Benni. :)

And completely agree about the efficacy of repping deads.

Alberto said...

Mich, I just set myself up for that one. LOL!!!

But, yes, I had to really grit my teeth for this one.