Deadlift 1-1-1-1-1-1-1 reps
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went straight home and made an appointment at embassy suites spa for a deep tissue massage with a guy named Craig ( the name alone means he must be good at something). I told him to make the massage as painful as necessary. It was nauseatingly painful and extremely effective. He has my approval. Here is the number- (256)-327-7820.
5k and 8k Eurocross. Which consisted of cross country running, jumping hay bales, running throught a 4′ deep creek. 5k time was about 23:50. 8k around 44:40
405-455-470(x)-405-405-315-315 I lost strength while away. Worked on form and the use of the hook grip on the last few.
485 tied PR
405 – strict form with no back curve
405x – strict form failure
315 X 3
-probably did more harm than good on the 470 and 485 as they were the worst deadlift form ever witnessed…..just ask Zak ( I could hear him cringing).
My diet has been complete CRAP this week since the non qualifying attempt. I have seen first hand what just a weeks worth of crap diet can do to performance. Yesterday’s running WOD and today’s deadlift was easily the weakest most fatigued I have felt in a very long time…….with that being said……I’m off to go eat Bar’b’que and drink liquid bread.
First time to really do a deadlift workout 85-115-125-135-145-155-165(Russell said 165 looked good and could go up) My low back is really jacked from years of abuse, so i think my mind is more of an issue than the weight.
Diet is better…damn Paleo!!! Going to eat out (salad w/protein) tonight and enjoy the vino!!!
Three rounds for time of:
Row 400 meters
Run 400 meters
Had 415, which would’ve been a PR, above the knees for what seemed like 10-15s, but I couldn’t get my shoulders back to lock it out.
Probably will step the weights up a little faster next time.
Too busy watching Kevin’s kids to make it to the gym today.
I did put up a DIY pullup bar in my garage this morning. The supplies from Lowe’s ended up at about $24. I ended up doing around 75 pullups and about 40 KTE just to try it out. Two observations – 1. I bought the supplies for a 1″ pipe and I wish I would have gone for the 1.25 inch pipe. (I’m a fat pipe person on the CFH cage) Once i wrap it with tape or handlebar grip it may get better. 2. I attached it to a section of ceiling in my garage that is lowered due to AC ducts. Late tonight I noticed a crack in the ceiling around this entire lowered area. Looks like I will be moving the pullup bar to another location in the garage or outside soon before I pull the entire section off the ceiling.
It is very easy to construct a pullup bar/cage in your house with threaded metal pipe.
Still getting the hang of things. A lot I can’t do right but I’ll keep trying. Hopefully it will come soon.
1st time results
It seemed like all back, no leg, and the back suffered the rest of the day. Swam with my girl this afternoon and that finally helped to loosen up my back. We’ll see how it is in the Morning. (ohhh, fun..)
165-185-215-255(x)-235-235-255(x). Learning this lift. Seemed to “get it” on my 2nd 235, so I tried 255 again, but couldn’t quite get it. Lots of room for improvement.
Definitely felt some pain in my lower back from poor form in my OHS the other day…didn’t get past 185. (10lbs short of PR)