Exercise Log 1.31.14 (Back Day, No Cardio)

Okay quick log for today’s back workout. I had a nap attack again today while pulling into Sheetz for a bit of caffeine pep, but maybe that’s for the best to just take the naps when they come. Today’s workout was absolutely monsterous, for me at least… probably one of the hardest I’ve had in weeks. As mentioned before I no longer list warmup sets, so always assume I did some necessary warmups first.

Deadlifts: Today I had a breakthrough on deadlifts. I felt real good about my form especially in the initial drive upwards, and I increased all my weight levels. I’ll get to where that got me in a second. Set 1) 5 reps @ 245lbs. Set 2) 5 reps @ 255lbs. Set 3) 5 reps (individual, slow) @ 265lbs (this is my previous max). I felt real confident by this point, so I tried for 275lbs. I gotta say this was the first deadlift in a while I really taxed my body to the max to perform. I even had a problem locking out at the top, I was so physically expended. It literally took every ounce of energy my body had to get the weight up, but I did it! Set 4) 1 rep @ 275lbs (new max)! After this, I tried a set at 255lbs but was so blown out that I had to drop down to 245lbs. Set 5) 5 reps @ 245lbs (this was super slowww, I literally had to fight to get through this one after that monster lift). Set 6) 5 reps @ 235lbs.

If you work out routinely and push yourself to the limits on a lift, you sometimes have these moments where you are so physically taxed that you go to wipe the sweat from your forehead and you’re just surprised that it’s not blood… because you feel like you just got the shit beat out of you. Today’s new max deadlift and yesterday’s “proper form” of my max front squat both left me feeling like that. I had a very low energy reserve by the time deadlifting was done, but I made it through the rest of my back day… somehow. I almost considered going home after the deadlifting… it was 40 minutes and I was beat!

T-Bar Rows: Sets 1-3) 8 reps @ 70lbs. Sets 4-5) 8 reps @ 90lbs.

Lateral Rows (wide grip): Sets 1-3) 8 reps @ 115lbs. Sets 4-5) 6 reps @ 130lbs.

One Armed Dumbbell Rows: 4 sets of 8 reps each hand @ 70lbs.

Bent-Over Rows: 3 sets of 8 reps @ 110lbs. By this point in the workout I was literally about to fall over from the overall physical expenditure. Which is good!

Lateral Pushdowns (wide grip): 4 sets of 8 reps @ 55lbs. This is a cool way to work the back from a different angle, I like it and will have to do it more often.

That was it… I had zero energy to give after this. I also had a slight pull in my left hip extensor from the deadlift, probably that max load set. I feel like it’ll be fine and won’t hinder me whatsoever, but it’s a sign that perhaps I should be cautious, and I’m definitely not doing any cardio on that leg while it still feels strained. Let it rest a day. Hell, let my whole body rest a day! I’ve earned it!