11 weeks out, Day 2, sumo deadlift and squats

Getting into the gym in the morning is no longer an issue and I actually felt pretty good with the wider stance sumo deadlifts.  I decided to handle a little more weight than last session and promptly got bit.  On my last set of 5 with 405, I felt a little tweak in my adductor or hamstring on the 4th rep.  It wasn't a major tweak so I finished the 5th rep as well.  As soon as I was done, I could tell there was something either pulled or in spasm.  

I could feel it all day, especially when going up stairs.  It felt more like a hamstring type thing than an adductor so I figured I'd still be able to squat in my PM session.  Either way, I was going to go in for my evening workout because I wanted to spend extra time in the whirlpool and steam room afterwards.

High bar squats felt pretty good and the hamstring tweak wasn't a significant issue.  It did keep me from doing 5 sets of 5 but part of that was also some glute fatigue from this morning's deadlifts.  I finished up with a couple sets of light low bar squats to see how my left elbow felt.  My mobility was much better and I was able to put the bar in the low bar ride pretty easily but the elbow is still a little tender so I'm going to have to hold off on any heavy low bar squats for another few weeks.  After some extra time in the whirlpool and steam room, my hamstring felt a lot better.  I'm going to deadlift conventionally on Thursday but hope to be able to squat without affect later that evening. 


Sumo deadlift:  225x5, 225x5, 315x5, 365x5, 385x5, 385x5, 405x5, 405x5

Kirk shrugs:  225x8x3 sets

Seated cable rows:  150x8x3 sets

Seated face pulls:  40x10x3 sets

Hoist crunch machine:  45x15, 70x10, 60x10


High bar squats:  135x5, 135x5, 225x5, 275x5, add belt, 315x5, 365x5, 365x5, 365x5

low bar squats:  225x8, 225x8

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