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!
We are definied by our Muses...
Projects & Links
The Thomas Jefferson Blog
My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫
Know True Evil
A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫
Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!
My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
The Perverted Justice Foundation
Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.