My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.
Warm-up
2 Rounds
- 1:00 Row
- 5x
- Inchworm
- 2 Push-ups
- 10 PVC Passes
- 10/10 Single Leg Deadlifts (44#)
Strength
Deadlift
- 10×45#
- 5×135
- 5×205
- 5×255
- 3×305
- 1×335
- 1×355
- 1×375
- 1×405
Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!
Seeing the video it looks 10x easier than it felt.
Conditioning
18:00 EMOM (alt)
- 18 cal Row
- T2B (15 for 3 rounds and 12 for 3 rounds)
- 12 HSPU
This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.
Nick Momrik's Fitness Logs 