PA’s Tableside Chats Ep. 5 “End of Phase 1”… Exercise Log 5.2.14 (Back Day, No Cardio)

One of the things I promised myself was I’d plan my break from the gym around the vacation time I requested off for after the half marathon. So today was my last workout day and since I’m starting a new plan to replace the one I’ve been doing for the last year, I decided to go out with a bang and go for a new max deadlift. Why type about it though when I can tell about it?

Not the best form, but definitely a milestone lift to remember.

Hitting this new max made me feel absolutely fantastic and I really just am enthusiastic about how great this was. Quick log for the record books about the workout…

Deadlifts: Set 1) 8 reps @ 155lbs. Set 2) 5 reps @ 175lbs. Set 3) 3 reps @ 205lbs. Set 4) 1 rep @ 245lbs. Set 5) 1 rep @ 275lbs. Set 6) 1 rep @ 305lbs (new max!). Set 7) 1 rep @ 315lbs (the sleeper has awakened!). Set 8) 5 reps @ 225lbs (did a set to film for the form video).

T-Bar Rows: Sets 1 & 2) 8 reps @ 70lbs. Sets 3 & 4) 6 reps @ 90lbs.

Seated Rows: Did these to focus on the mid-back area where I had some troubles in the deadlift pattern. Lowered weight, but focused on good contractions, felt real good after these. 5 sets of 12 reps @ 120lbs.

Pendlay Rows: 5 sets of 5 reps @ 135lbs.

Barbell Trap Shrugs: 4 sets of 10 reps @ 135lbs.

Body Rows: 3 sets of 8 reps.

Standing Reverse Deltoid Flys: 4 sets of 6 reps @ 35lbs.

That was it! Done with phase 1, now I get to appreciate some time off, focus on the half in a couple days and prepare for phase 2!