Was a little bit of a tough deadlift workout today. My goal in my 4th week is to lift 560, and spreading that out across four weeks meant today I'd lift 520. Because that is not usually approaching 100% effort, I added two more lifts of increasing weight to the three working sets I did last routine, for a total of five successively heavier lifts starting at 440. Well boy, I tell ya, what a difference two more lifts makes. Adding to that, I worked out by myself today so I didn't have as much time to rest between lifts. As a result, that fifth lift at 520 took nearly everything I had. Definitely gonna go down to four working lifts next week.
Also, when I got to work I climbed the stairs to the top of the building and back down again, which I'll repeat around lunchtime. Hopefully my 1,300 step weight loss plan gets me to where I need to be in, wow, less than 4 weeks now!
| Deadlift Day |
|---|
| Exercise | 11/8
2010 | Week
Two | Week
Three | Week
Four |
|---|
| Deadlift | 135x5 | | | |
|---|
| 225x3 | | | |
| 315x2 | | | |
| 405x1 | | | |
| 440x1 | | | |
| 460x1 | | | |
| 480x1 | | | |
| 500x1 | | | |
| 520x1 | | | |
| |
| One-Arm Row | 70x12* | | | |
|---|
| 80x12* | | | |
| 80x11* | | | |
| |
Box Squats
(Explosive) | 245x3† | | | |
|---|
| 255x3† | | | |
| 265x3† | | | |
| 275x2† | | | |
| 285x2† | | | |
| |
| Rear Delt Fly | 20x12* | | | |
|---|
| 25x12* | | | |
| 25x10* | | | |
* Weight is per arm
† Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty |
