Exercise Log 6.2.14 (Deadlift & Front Squat Day)

Quick log for Deadlift/Front Squat Day for cycle 4. This cycle is a speed training cycle, to improve the ability to apply explosive force in lifts. It was rough simply because training for explosiveness is new to me, and I was not satisfied with the speed of most of my lifts, but that’s okay – it is my first time training this way after all.

Short log though…

Deadlifts: 4 sets of 1 normal rep @ 255lbs + 3 fast pull reps @ 225lbs. Did not collar the extra weight for the first pull so I could rapidly drop it then pull again. Felt like doing one heavy pull first would acclimate me to pulling better on the rapid pulls. Then did one drop set of rapid pulls until I felt the pulls were normal pace, which wound up being 12 reps @ 190lbs.

Front Squats: 3 sets of 1 rep @ 80lbs + 3 fast reps @ 125lbs. Drop set of 10 reps @ 100lbs.

Then the accessories for the day…

Box Jumps: 6 sets of 8 reps on a medium box (not sure how tall each step was, slightly below hip level). 1 set of 8 reps on a taller box (slightly above hip level).

Lateral Pushdowns/Pulldowns: 4 sets of 8 reps pushdowns @ 70lbs / 8 reps pulldowns @ 120lbs (fast pulls).

Seated Rows: 4 sets of 10 reps @ 120lbs again with fast pulls.

Pendlay Rows: 3 sets of 5 reps @ 135lbs.

No cardio today, busy week ahead of me keeping these logs short.