AM
4X
400m Row @ 85%
rest 2 minutes
400m Run @ 85%
rest 2 minutes
PM
A. Deficit Deadlifts @ 41X1; 6-8 reps x 4 sets; rest 2 minutes (straps)
B. Split Squats @ 3010; 6-8 reps/leg x 3 sets; rest 2 minutes
C. Good Mornings @ 2020; 10-12 reps x 3 sets; rest 2 minutes
D. GH Raises; 6-8 reps x 4 sets; rest 1 minute
AM
Rows
1:45 (actually did 500m row first round...whoops)
1:47
1:47
1:47
Runs
1:36
1:38
1:36
1:35
Pace goals were 1:48 for rows and 1:38 for runs, it was hard to hold steady at these and not go too fast. Been reading up on running and trying to pace more accurately to get more out of these sessions.
PM
A. 225x8, 275x8, 315x8, 335x7
B. Used 45# DBs for all sets and did 8 reps each leg every set
C. 95# for 1st two sets then 115# for 3rd, all 12 rep sets
D. Kept them slow to make them tough, didn't add weight since first time doing them in a while, 8 reps all sets
Deficit deads (335#) video:
Great session! Felt awesome working on my 2 biggest weaknesses that kept me from regionals this year: 1. Deadlifting, 2. Pulling from the floor. Deadlifts felt good. At regionals I decided to go back to my narrow stance, narrow grip on my deadlift and it made them feel much better during the partner chipper, so I did that today and again felt solid. Looking into attending the CF Powerlifting cert in Chicago in a little over a week or in Oklahoma in June to get my mechanics looked at sooner than later do I can spend the whole year working optimally. Didn't push weight too heavy on anything today but definitely went hard and my legs are toast. Feels great.
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