Exercise Log 1.2.14 (Back Day, No Cardio)

Today was a short back workout. I was running on low energy due to a shitty overcarbed lunch (bottomless steak fries, urgh). Always a bad idea prior to a workout.

Anyways after a longer than normal warmup, I went to the deadlift. A storm was brewing outside so getting home before the roads were a disaster. The roads were still a disaster despite a short workout.

Deadlifts: Set 1) 5 reps @ 135lbs. Set 2) 3 reps @ 185lbs. Set 3) 5 reps @ 225lbs. Set 4) 5 reps @ 245lbs (very slow, did these one at a time, but good form).

This was where I broke pattern and tried for a new max of 265lbs (again). I failed like 3-4 times, but learned some things and got more comfortable with the weight level. For one I tried a tip from Scott Herman’s channel of keeping more narrow stance, and widening the knees. I did feel this helped me drive better. A second thing that came up, was near the end of my failed attempts a gym patron gave me unsolicited advice. This is a pet peeve of mine, because honestly I’m here to learn the process myself and a lot of people there who have strong bodies do NOT practice good form, know anything about good technique and honestly, are assholes. Anyways, this guy was fairly polite, he suggested a few things then shut up, so I tried them and the key suggestion was when going to grip the bar actually putting the hips and legs lower (like a squat). I tend to not compress my legs that low, and I felt it was something worth considering for the future. I did nearly lift the 265lbs though on a couple attempts.

Sets 5 & 6) 5 reps @ 225lbs. Sets 7 & 8) 5 reps @ 135lbs (drop set, good form)

After that workout I was depleted, so I went to sit down and do seated rows. 6 sets of 6 reps @ 135lbs was good there. Then I did pull ups. Unlike weeks prior, I did get out a full 4 sets of 7 reps with a wide grip without switching to chin ups, but admittedly my form was poor. A little kipping near the end of each set, perhaps not going as high as I’d like, but pull ups are my poorest developed body weight exercise so it’s still a good improvement over previous weeks.

Finally wrapped up with 4 sets of 10 reps @ 110lbs of bent over rows. It will be good to see if my progress picks up a little bit. Sometimes I feel like my workouts are normally too long and perhaps I’m not peaking my gains because I go a little too far… so this will be a case example of seeing if I develop well having controlled the workout more, kept it simpler. We’ll see!