Sunday, May 1, 2011

PR Machine

Deadlift day. The way this day typically goes is that if one of us (my wife or I) PRs, the other one has to PR to keep pace. This day was no different.

A1. Hip/Shoulder Prehab/Mobility

Leg Swings
Squat Pulls
Foam Roller
Int/Ext Rotations
Band Scapular Pulldowns

B1. Deadlift

I'm starting to warmup wider, progressively bringing my feet closer to my conventional stance. I've PR'd twice in 2 sessions with this method so far.

8 x 135# sumo stance
5 x 185# narrower then sumo stance
3 x 225# closer to conventional stance
1 x 275# conventional from here on out
1 x 315#
1 x 365#
1 x 415#

The 415# was a gym PR and felt great aside from my right grip failing just after lockout (which is odd as my right hand is dominant, and I train grip regularly- not regularly enough, it seems). With his PR I am 75# away from my current goal of an 1100# raw total, which I hope to take to USAPL Raw Nationals in August.

Right before my PR, Jess had just barely failed her deadlift PR of 350# due to a failed grip. Naturally, after I hit my PR, she couldn't allow me to pull away from her in the deadlift so she rested up and attempted it again, and got it. Figures :)

C1. SSB 12" Box Squat

2 x 3 x 285# This was a bit too taxing after the deadlifts, so I dropped the weight after the second set
2 x 3 x 265#

We were a bit fried after this, and honestly wanted to enjoy the nice weather, so we called it a day and took the dog on a walk to cool down.