Finally did deadlifts again. Normally i'd do them once a week, but things didn't work out as they were supposed to work out.. Anyhoo..
Warm up
Push press from the rack: 8x40kg, 6x60kg, 4x70kg, 2x80kg, 1x90kg.. not too bad
Squat: 10x80kg, 8x100kg, 6x110kg, 4x120kg, 2x130kg
Deadlift: 1x100kg, 1x130kg, 1x160kg, then the work sets with
1x180kg, 1x185kg, 1x190kg, 1x180kg, 1x185kg, 1x190kg
Lil' circuit all done with 5 sets of 10 reps without rest:
Upright row: 30kg
Dips: BW ofcourse
Cable crunch: non significant
The pushpresses were allright. I didn't want to go for a powerjerk, because I wanna focus on the push press. Now that I think of it, getting used to some heavier weight than I am able to PP, isn't such a bad idea at all. The squat, previously I did the same weights with a 5/4/3/2/1 set up. I now doubled the reps, and next week I will increase with 5kg, and then again 5kg, ending up with my with the weights I did for the last 'heavý' session of squats (single with 140kg pyramiding in 10kg raises also). After that, it's onwards to 150kg for a single, and so on.. Reason is to keep it a little bit more interesting. I know I am capable of more, but this way I can slowly up the weight at a nice pace. I am getting older ya know..
The deadlifts were all good. 2 min rest inbetween. So one might say heavy singles. The 1,2,3 I have no idea why I did that, but it felt nice. I did notice that getting angry and listening to some good heavy metal helps out a lot. I never really get angry when I am training, never saw the point in that. But to move some weight that (and it saddens me to say this) is currently near max, needs some evil.
The circuit was to up the conditioning a little bit. No rest inbetween exercises/ sets. Just keep walking and going until completion of 5 sets. I wanna experiment a little more with this. It's time efficient, and gives a nice pump as well. The upright's were way too light, dips ok, and the crunch was just a simple addition.
-Theo
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