Day: April 30, 2014

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

  • 3:00 Bottom Squat Hold
  • 3 Rounds
    • 10 Squats (15#)
    • 10 Good Mornings (15#)
    • Arm Circles

Strength

5×3 Deadlifts at 80-90%

  • 5×135#
  • 5×225#
  • 5×295#
  • 3×365#
  • 3×395#
  • 3×415#
  • 3×425#
  • 3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

  • 10-10-10-10-6-6-6-6-4-4
    • C2D Push-ups
    • Weighted Lunges (35# DBs)
  • 10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.