Well so much for a peaking day on deadlifts...seems like that happened two weeks ago. Just one of those days AGAIN, which is telling me something...It's a learning process and in order to learn you must come across obstacles.
Two weeks ago I nailed 495 lbs for 5 reps with wraps, using the olympic bar and a narrow grip.
Today I hit 495 lbs for 1 rep with no wraps, using a stiff bar and a legal grip.
Breaking it down and what happened. Almost all of my deadlift training in the last 9 weeks was done with a close grip on the bar and using the olympic lifting bar. These are my mistakes and no mistake of the program. Closer grip on the bar = slightly less pulling distance = making the lift slightly easier. Using the olympic bar was a mistake because it bends easier compared to a competition bar so that again makes the lift slightly easier. Now today I used the regular gym bar which is thicker and does not bend very much, just like a competition bar. The legal grip forces me to place my hands out wider on the bar which slightly increases the pulling distance. It also has a different feel to it and groove that I must get used to. The groove is huge when the weight gets closer to your true 1RM. And today that 495 just felt fucking heavy, two weeks ago it was the other way around.
ALSO
Could be I just had an off day...
Could be this peaking phase is just too long for me and needs to be shorter...
After pulling 495 I decided OK 10 more pounds I can do this...ya I got the bar off the floor and I quickly realized this was going to be a real grinder so I stopped the lift. I was not going after grinder reps today, it's just not worth IT. Grinders = injuries.
At this point I could have stripped the bar, called it a day and rubber lipped my way home and had the wife talk me down from the cliff....
Instead I sat my ass down on the weights and went over a few things. Decided to pull lighter singles in order to practice my setup and pull. Attack my weak points was my thought process at this point, not give up and sulk.
Next up was squats and I ran with doing them again in my deadlift shoes. Everybody is different when it comes to squat stance and being able to achieve parallel, for me my stance is narrow. With the deadlift shoes I can hit parallel and drive out of the hole without any forward lurching. See how that works later this week when I hit some heavier squats.
Day 2
Sumo Deadlifts bar x 10 2 sets, 135 x 10, 185 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x1, 455 x 1, 495 x 1, 505 x no go
back off sets to work on technique
405 x 1 4 sets, 315 x 1 3 sets
Squats 135 x 10, 185 x 10, 225 x 5
work sets 275 x 5 3 sets
Hyperextensions with leg curl BW x 10, 20 x 10, 20 x 10, 20 x 10
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