5/17/2011 Wk 14 Day 1 Deadlift/OHP–Today is PR day

Going to the Learn to Train seminar was great and helped me to regain focus. I could hardly wait to get into the gym today. I’ve switched back to 3d/wk so I’m combining Deadlift and OHP, then Bench, then Squat.

If there was one thing I learned this past weekend was that I need a ton of mobility work. Therefore, I’m going to focus on it, upper and lower body.

Warmup

5 mins bike

Hip swings (all planes)

Mountain climbers

goblet squat with DB

hip flexor stretch

***Above mobility work x 3 sets (run as a circuit)***

Deadlift

135 x 5

185 x 5

225 x 5

275 x 5

315 x 3

355 x 5  Weight and Rep PR (Long reset between reps to ensure proper setup; probably had 1-2 more, but .  . . )

OHP

Bar x 5

65 x 10

85 x 6

120 x 5

140 x 3

160 x 6 (Weight and rep PR)

SSB Good Morning from safety stops  in rack

Bar + 90 (not sure on the weight of the SSB) 3 x 6 (first time ever doing this exercise

Overall a great training session. Setting PR’s is awesome. I took what I learned from Michael Keck and Matt “Kroc”  Kroczaleski during the LTT seminar and applied it to today’s DL training. I really focused on pushing the floor away from the bar instead of pulling the bar from the floor. Result? More quad activation at the beginning and less low back stress helping this to be a better overall pulling session.

OHP was good too. Last week, I experienced a lot of irritation at my left AC and I could feel the pain in my shoulder pretty intensely. Not so today. Of course last week I did a lot of accessory work–today, not so much.

Overall I’m happy today.