20 weeks out, Day 1 squats, bench press, sumo deadlifts

I never got in to do the Day 3 workout last week because I had the first bad gallstone attack since last October.  Unlike that attack, instead of losing 12 pounds and being out of action for a full week, this time I only lost 7 pounds (from not being able to eat) and only lost 3 days to bed rest.  I did take the rest of the week off while I recovered and managed to regain about half the weight I lost.

I wasn't sure what to expect from today's session but the week off seemed to actually benefit my squat.  Vivian and I played golf yesterday so my back was sore but the weight moved very well.  I did notice some weakness with the bench press but only had to take a 10 lb step backward on my work weights.

I ran out of time and had to cut my sumo deadlift work short because the gym was closing.  Instead of doing 3x3 with 405 for my technique work, I ended up just doing one set of 5.  The first 4 reps were pretty good but the fifth rep was a wide-stance stiff legged deadlift so I've still got some conditioning work to do.  I think my optimal sumo deadlift stance will be almost toes to plates.  Since I'm currently working with a stance that's ankles at the 81 cm mark, I have some distance to go.  As my legs and hips get stronger and can do 405x5 with 5 good reps, I'll widen my stance an inch and then stay there until I can get 405x5 again.  I'll repeat the process until I get my stance to the desired width.


This has nothing to do with anything but I just thought it was hilarious that Jose Bautista cup-checked Jose Reyes during their game against the A's on July 6th.

Squats:  135x5, 225x5, 275x5, add belt, low bar, 315x5, 365x5, 365x5, 365x5

Bench Press:  all reps paused, 135x5, 185x5, 225x5, 255x5, add wrist wraps, 275x5, 275x5, 275x5

Sumo Deadlift:  225x5, 315x5, 405x5

Comments

  1. Craig, glad you are back to training and feeling better.

    ReplyDelete

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.