Nov 19 2020, 09:16 PM
QUOTE(leah235 @ Nov 18 2020, 11:29 PM)
DEADLIFT DAY
A:
Warm Up
3 rounds
20 Mountain Climber
10 Lunges
5 Up Down
Then,
3 rounds
5 35lbs barbell Good Morning
10 Ring Row
15 Lying Leg Raise
B: Deadlift (5 x 5 @ 5RM + 5-10%)
Round 0 warm up - 105lbs
Round 1 - 110.5lbs (added 1.25kg x 2)
Round 2 - 125lbs (added 10lbs x 2) *dismissed small plates
Round 3 - 5 - 147lbs (added 5kg x 2)
EH I HIT PR MUEHEHEHEHEHWHEHEHEHEHEHEHEH
Previous 1RM was 145lbs
Now 147lbs, ok improved! By 2lbs lol.
I wonder whatโs my next 1RM ๐
C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 minutes
5 105lbs Deadlift (yellow plate) Rx: 185/125 Scaled: 135/85 lb
6 Burpee
7 T2B/Leg Raise
Superior = 12 rounds and above
Great = 10-11 rounds
Good = 8-10 rounds
Below 8 rounds = Work Harder!!!
Result: 7 rounds ๐ I think I had it hard in previous session
why so many warm up? For compound lifts like deadlift, squat, etc it's better to warm up with the movement itself. So if deadlifting, your warm up should primarily be deadlifts as well. Good opportunity to work on techniques and positioning.A:
Warm Up
3 rounds
20 Mountain Climber
10 Lunges
5 Up Down
Then,
3 rounds
5 35lbs barbell Good Morning
10 Ring Row
15 Lying Leg Raise
B: Deadlift (5 x 5 @ 5RM + 5-10%)
Round 0 warm up - 105lbs
Round 1 - 110.5lbs (added 1.25kg x 2)
Round 2 - 125lbs (added 10lbs x 2) *dismissed small plates
Round 3 - 5 - 147lbs (added 5kg x 2)
EH I HIT PR MUEHEHEHEHEHWHEHEHEHEHEHEHEH
Previous 1RM was 145lbs
Now 147lbs, ok improved! By 2lbs lol.
I wonder whatโs my next 1RM ๐
C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 minutes
5 105lbs Deadlift (yellow plate) Rx: 185/125 Scaled: 135/85 lb
6 Burpee
7 T2B/Leg Raise
Superior = 12 rounds and above
Great = 10-11 rounds
Good = 8-10 rounds
Below 8 rounds = Work Harder!!!
Result: 7 rounds ๐ I think I had it hard in previous session
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