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


  1. That looks like one sweet bike! Even has a computer!
    Nice going! Did you buy it new or used?
    I got my wife a used spin bike a couple of months back and shes been killing it.
    But we don't have a computer so we just guess the distance for what we found an average spin class to be.
    Please let me know when you get in a decent session what kind of distance / time you your Vivian get in on average? Have fun with it!

  2. Hi Artur, I'm pretty sure Vivian just uses the timer function. When I use it, I'll use it with a heart rate monitor and just try to peak my HR at 140-150 and then wait till it recovers back down to 120 or so and then back up again. We bought it new at Canadian Tire, it was on sale for $349. We also looked at one at the Treadmill Factory for $399 but the CT one seemed just as good. It's solid and doesn't make much noise at all so I think it'll work out well for us.I think they're pretty hard to wear out so new or used isn't that big a difference, we just didn't see any in our price range used on kijiji or craigslist at the time.


Post a Comment

Popular posts from this blog

SBD Lever belt review -- TL DR; it's good, very good.

New shoes reviewed, Adidas Drehkraft to replace my Adidas Power Perfect 2's

Indochino suit review, Part I: Chronic iron overload presents a challenge for online made to measure suits.