8 weeks out, Day 4, deadlifts

This week is turning into an unplanned deload.  It's probably a good time for it anyways.  I upgraded my phone yesterday from my old iphone 4S to a Samsung Galaxy S5.  I thought I had set the alarm to wake up this morning but realized that I needed to set a day as well as a time.  I got an extra couple hours of sleep so not all was lost.

Since I was only going to get my deadlifts in today, I decided to work up to a hard single, conventional style and then do back off sets.  Since I'll be competing with the conventional style, it's time to get it sorta back in shape.

Because I haven't pulled anything heavier than 495 since my last meet in June, I didn't have real high expectations.  So, I wasn't completely surprised that I was only able to muster two hard singles with 545.  I was going to do some back off singles with 495 but after the first one grinded up, I could tell my lower back was out of gas.  It will come back fast but I just need to make sure I don't overwork  it over the next 8 weeks.  It's had some nice time to recover so everything feels sound, structurally, it's just not that fit.

Deadlift:  315x3, 405x3, add belt, 455x3, 495x3, 545x1, 545x1, 495x1

Kirk shrugs:  235x10, 255x8, 255x8

Weighted back extensions:  55x10x3 sets

Hoist crunch machine:  90x8. 90x6, 70x10

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