I feel like this today after yesterday's squat workout:
I'm also pretty sure deadlifts played a part in the DOMS!
Archives For Squat
Friday the 13th had no effect on my squat, because I hit another PR! Videos below:
Low Bar Back Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
Main Sets
- 472.5lbs: 1,1
- Did a second set to record a video to check for depth.
- 395lbs: 5
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 2
- 277.5lbs: 1
Main Sets
Felt a shooting pain down my right forearm, so I doubled up on wrist wraps. Made the pain go away.
- 317.5lbs: 2,1
- Failed at 2nd rep, 2nd set
- 300lbs: 2
- Failed at 3rd rep attempt.
Deadlift (Double Overhand Hook Grip)
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 477.5lbs: 1,1,1
- 432.5lbs: 5
- Straps
- After reps 3 and 4, I had to take multiple breaths. Tiring!
Deficit Deadlift
Standing on a 45lb plate (about 1")
- 317.5lbs: 7
Romanian Deadlifts
- 232.5lbs: 5,5
Barbell Curl
- 70.5lbs: 10,10,10
- Curls for the girls
Well, last week I missed a 467.5lbs squat after doing 390lbs x 5 reps.
Craig Hirota suggested to do the 1RM first, followed by the sets of 5. It worked! The 392.5lbs x 5 felt light (until I added more reps). Videos below:
Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
Main Sets
- 467.5lbs: 1
- 392.5lbs: 5
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
Main Sets
- 227.5lbs: x,1,x
- Missed 1st rep. Felt like it was going up, but then bent backwards too much and lost balance. Found out after the set that I didn't put collars on the right side of the bar and the two 45lbs plates were sliding off.
- Hit the 2nd attempt, then tried a push press immediately after the rep. Failed at the push press.
- Failed last set.
- 212.5lbs: 3
- 3RM I think
Deadlift (Double Overhand Hook Grip)
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
- Tested out some new straps
Main Sets
- 460lbs: 1,1,1
- 427.5lbs: 5
- Straps
Romanian Deadlifts
- 227.5lbs: 5,5,5
Barbell Curl
- 70lbs: 10,10,10
- Pumping my guns, feeling the burn
Low Bar Back Squat
Warmup
- 45lbs: 12
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
Main Sets
- 407.5lbs: 3,3,3,3,1
- Failed on 5th set
- First rep on every set felt fine, but the following reps start to feel like a good morning
- 355lbs: 2
- Aiming for 5, could only muster 2. Pretty exhausted from the 407.5lbs squat.
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 162.5bs: 2
Main Set
- 192.5lbs: 3,3,3,3,3,3,3,3,3,4
- Cleaned the bar prior to pressing, so that’s 10 power cleans.
- Wore my Schiek contoured belt instead of the Inzer Forever belt.
Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
Main Sets
- 390lbs: 5
- 467.5lbs: X
- Blah failed. Hoping to set 4 PR's 4 weeks in a row.
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
Main Sets
- 317.5lbs: 1,1,1,1,X
- Failed on 1st set, 2nd rep
- Failed on last rep
Deadlift (Double Overhand Hook Grip)
Deadlifting in the Nike Romaleos 2 today (usually wear Converse Chuck Taylors).
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
Main Sets
- 457.5lbs: 1,1,1
- 422.5lbs: 3
- Straps
Barbell Curl
- 67.5lbs: 10,10,10
- Pumping my guns
