13 weeks out, Day 1, sumo deadlifts and bench presses at Iron Warrior Gym
|when locking out a heavy single, it's best to NOT have your legs fully extended with the feet off the ground.|
Travelled down to Iron Warrior Gym for another deadlift and bench press session with Vartan. Instead of starting with bench presses, we started with deadlifts in order to alternate which movement got the 'fresh start'. I had hoped to work up to a heavy single in the sumo deadlift but the bar wasn't moving very fast. What was supposed to be my last warm-up single felt bad in the hips and heavy on the back. I tried making another 5 kg jump but just couldn't get any pressure from the start so I didn't try to break it off the floor.
I finished up with some conventional deadlifts to work on speed and by the end, they started to feel okay everwhere but my lower back. It's probably a good time to work in some extra recovery time for my hips and lower back.
Like deadlifts, I planned to work up to a heavy single in the bench press. Things went pretty well until my last single with 345. It hit a sticking point and while I was grinding through to lockout, my feet started slipping. They slipped progressively more and more until they were completely off the ground when I finally locked it out. The struggle to finish 345 meant that an attempt at a lifetime paused PR of 355 was definitely not in the cards.
335x1, pretty smooth although it felt kind of heavy
August 25, 2014
345x1, finished the lift but feet slipped until they weren't even on the ground at the end
Overall though, it was a good session at a great strength training facility. Many thanks to the owner JJ and my buddy Vartan for letting me train there.
Sumo deadlift: we used the kilogram platform, 75kgsX5, 105x5, 125x5, 155x5, 175x3, 195x1, 215x1, 220x0
Conventional deadlift: 165x3, 185x3x3 sets
Bench Press: all reps paused, 135x5, 185x5, 225x5, 255x3, add wrist wraps, 285x3, 315x1, 335x1, 345x1, 280x3, 280x3, 280x5