17 weeks out, deadlifts and presses

Time is going to fly by so I figured I better start keeping track of it now.  17 weeks until Nationals meet week.  I'm actually a pound lighter than I was for Provincials two weeks ago so the cut down to 231 is going well.  I would like to be 228-230 the week of the meet so I don't have to mess with any water loading/cutting.  As of this morning I was 240 so my target isn't too far off.

Started tonight's session with overhead presses and worked up to an uncomfortable single with 225.  The weight wasn't in doubt but my stability was so I ended up pressing it slower than I wanted.  After a couple back off sets with 185, I moved to deficit deadlifts.

This was the first time deadlifting since the meet.  I need to get my deadlift back and since my speed off the floor was even worse than usual, I did the sets standing on a 45lb plate for an approx 2" deficit.  My top triple with 505 was not that tough but I could feel my back straining more than it should.  Basically, lack of deadlifting has created a situation where my deadlift muscles are de-conditioned.  I plan on deadlifting once for every three squat sessions.  On my current schedule, that should be right around the 10-14 day interval that has worked for me in the past.  I need to 'like' the deadlift again and refrain from skipping deadlift sessions under the premise I'm working on my squat.  At this point, I need to reclaim lost ground in the deadlift or my squat and bench press sub-total won't matter.

I finished up with closer grip bench presses.  My index fingers are still about 3" from the smooth so they're not true close grip bench presses but this is the first time in a long time that I've been able to bench press with a closer grip and not have any pain.  They felt great and my lagging tricep power will benefit greatly from being able to add in the movement again.

Overhead Press:  45x10, 95x5, 135x5, 185x3, add wrist wraps and belt, 205x2, 225x1, 185x5, 185x4

Deficit Deadlift, 2" deficit:  315x5, 405x3, 455x3, add belt, 505x3, 475x3

Barbell Shrugs:  405x6, 405x6, 405x6

Closer grip bench press:  135x10, 185x5, 225x5, 235x5, 245x5


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