10 weeks out, day 1, deficit deadlifts

Over the weekend Vivian and I bought a spinning bike so we could get in some extra interval cardio work without going to the gym.  I haven't used it yet but Vivian's been on it a couple times.  I am looking forward to using it and improving my recovery rate.

tool to help improve my work capacity--once I start using it...
In the meantime, I'm still trying to keep my pace up in my workouts since that's my only exercise at the moment.  As I get closer to the meet and work sets get harder, I'll need to take longer rest periods between sets and I'll lose some of the benefit of working at a quick pace.  That's when the interval work should help keep my work capacity high enough so that I can maintain enough volume to encourage adaptation.

I increased the deficit deadlift work weights but only got 5 singles with less than 90 seconds rest between them.  The weight used was approx 85% of my non-deficit 1 RM so the volume was pretty good.  Next week, I'll bump the the weight another 20 lbs but increase my rest periods to try to stay with at least 5 singles.

Deficit Deadlifts, 2" deficit:  315x3, 405x5, 475x3, add belt, 525x1x5 sets, singles done with less than 90 seconds rest   14 total work reps, avg intensity 72%

Leg Press:  450x10, 450x10, 540x10, 610x10, 610x10

Chins:  7, 5, 5, 4, 4

DB hammer curls:  45x6, 50x6, 50x5




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