Exercise Log 11.15.13 (Back Day + Cardio)

Today was back day and I just got back from a great workout, figured I’d jot it down like usual. I didn’t have a ton of time to stay in the gym, was meeting up with friends after, maybe had 2 hours but it was enough.

First did warmups which for me is just a lateral rowing machine for back. Then I decided to do bent over rows, 4 sets, incremented weight 90lb to 110lbs (two sets at 110lbs). The key workout of back day is deadlifts, so I did 2 sets of 5 reps at a light weight fairly quick, then 2 sets of 5 reps at a heavier weight, then I did my 5th set at my max weight (for me 225lbs). I felt good by the time this set was done, so I decided to shoot for a personal best and rep 245lbs, and unlike last time I didn’t just rack the bar and stare at it, I managed to succeed and deadlift it twice, then did a third rep just to be sure I had a grasp on it. The third rep was MIGHTY ugly though, wasn’t happy with the form there.

Hey you don’t learn to walk without taking those first steps, these are mine

To hit this point I tried to integrate yet another core strengthening technique to my lift pattern, and I spent a lot of time just doing practice lifts. Anyways this one is about holding down air with your core, and using that to make things tighter. That combined with the previous technique (hyper irradiation) I talked about, and possibly also the use of lifting shoes (I got me a new pair of Reebok Crossfit Nano 2.0’s) helped me get past my limit to the next level tonight. It might not be a huge level, but it’s a level nonetheless. Anyways here is the video about the technique.

Elliot Hulse explains hydraulic breathing, to strengthen the core, tried this and it helped!

I wanted to go one step even higher, so I racked up 265lbs, failed enough times I tried 255lbs and failed there although I felt close to getting it, I didn’t want to pull anything making that little extra oomph… maybe next time. I then dropped the weight to a light weight again and banged out a burn set.

That done, I did some T-bar rows to get the pressure away from my lower back, I went and did some pull-ups (7 rep sets wide gripped for 2-4 reps then finishing off with chin-ups, 4 sets). Then I did some seated rows (moderate weight, 3 sets of 10, incremented the weight on the final pull). Fearing I had forgotten something I did one armed dumbbell rows (3 sets, 10 reps, moderate-light weight).

For cardio I decided to try out my new shoes with a fast paced 2 mile hard run. Will take some getting used to but made it through, the new shoes are flatter footed so there are pros and cons. Pros is better tactile response with the running surface. Cons is it’ll take a lot of adjustment to find them comfortable. I had a sprint near the end where I felt like I kept really good running form which was cool.

That’s it, will report on how the next day goes all I know is tonight my back is thoroughly worked.