Exercise Log 12.28.13 (Back Day + Cardio)

Alright quick log of back day. After warmups I went ahead and hit the deadlifts hard, by the time I was done (probably spend 40 minutes on the barbell) I was completely beat up.

Deadlifts: Set 1) 12 reps @ 135lbs (warmup). Set 2) 8 reps @ 195lbs. Set 3) 5 reps @ 235lbs. My attempts for set 4 was to set a new one rep max of 265lbs, but I failed 4-5 times. This was very time consuming and it’s own thing, so I scaled down for the next set. Set 4) 5 reps @ 225lbs. I had the idea while I was racked with a good amount of weight to penalize myself by doing forced negatives, slap a lot of extra weight on the barbell and do beyond max weight for the eccentric portion of the movement, then ditch the extra weight to deadlift it back up and rerack. So for my heavy eccentric movement, I went to 275lbs, then on the upward deadlift motion I unracked 50lbs for a 225lbs. Set 5) 5 reps of forced negatives 275lbs down, 225lbs up. Set 6) 10 reps @ 185lbs (drop set, faster pace).

This was absolutely brutal, but just the beginning of back day. Tore another callus… I guess I gotta work on my grip strength some.

Not sure if it’s a badge of honor, or a thing in need of a bandage.

T-Bar Rows: 5 sets, 6 reps @ 90lbs.

Seated Rows: Sets 1-3) 10 reps @ 105lbs. Set 4) 8 reps @ 120lbs. Set 5) 6 reps @ 135lbs. Set 6) 4 reps @ 150lbs.

Lateral Pushdown: Set 1) 10 reps @ 40lbs (slower tempo). Sets 2-3) 6 reps @ 55lbs. Sets 4-5) 10 reps @ 40lbs.

Pullups/Chinups: Again I did 4 sets of 7 reps, starting with wide grip pullups but as I fail out, switching to chinups. First set I did all 7 reps wide-gripped (yay), second set 5 reps wide, 2 reps chin. Third set was 4 wide, 3 chin. Final set was 5 wide gripped pullups then instead of doing chinups I instead did 2 reps of forced negative wide gripped pullups with a slow controlled descent.

Bent Over Rows superset with Stiff Legged Deadlifts: 4 sets of 8 reps (each) @ 110lbs. Then a final dropset of 16 reps (each) @ 40lbs.

This was absolutely devestating on my body, but I felt great afterwards. It was a gorgeous day today, so I ran out in Boyce Park for 3 miles with a shabby pace, but felt real good going up and down the many hills. Basically ran the same 5K course I ran in the early fall. Of course I feel woefully inadequate because my running partner ran 10 miles today… I’ll catch up!

For those interested in knowing, there is snow on the Boyce Park Ski Lodge hills! Those are some damn good snow machines to keep the hill snow covered in this weather.