Exercise Log 7.17.14 (Deadlift & Front Squat Day, No Cardio)

Deadlift & Front Squat day is back again, for a new workout cycle. Cycle 4 is speed work, which I really feel is fun. Starting to feel better too.

Deadlifts: 4 sets of 1 normal rep @ 260lbs + 3 speed reps @ 230lbs. Drop set of speed pulls continued until pulling speed levels out at a normal speed, 13 reps @ 195lbs.

Front Squat: 3 sets of 1 normal rep @ 150lbs + 3 speed reps @ 120lbs. Drop set of speed pulls continued until speed becomes more normal, 11 reps @ 105lbs.

Lateral Pulldowns: 4 sets of 10 speed pull reps @ 120lbs. These felt real good.

1-Arm Dumbbell Rows: 4 sets of extremely fast pulls of 8 reps ea. @ 60lbs.

Basic Power Cleans: I felt like this would be a good exercise to throw in. I can’t go very heavy due to two factors. A) I’m still a novice or at best intermediate lifter so there is no chance I’m lifting anything heavy in an extremely complicated compound movement like a power clean. B) No bumper plates means I gotta not fall on my ass. Anyways, when I say “basic” power cleans I mean from the deadlift position to the front grip standing position. I felt this was good for a back/leg themed day and had real fun doing it. 3 sets of 5 reps @ 95lbs, 1 set of 3 reps @ 115lbs.

Another entry for the record books.