Tonight's training was at the 24 Hour Fitness Super Sport in Walnut. Gym was packed, since I was there after 7PM. Luckily, I was able to get one of the nine racks tonight. The warm ups went by fast. I probably took about 10 minutes to complete the warm up.
Once I got to 525lbs and 565lbs, the lift off was slow, but once I got to 585lbs, there was a lot of people looking at me, so I put on a show. The first rep was slow from the lift off, but it went up smoothly, then I started out cranking out the reps due to all the yelling that was going. I normally keep calm, since I reserve the max outs and that my knee has been bothering. Tonight, I put on the heavy knee sleeves and I put on a hot gel to keep my knees warm. It was crazy and intense, but I stopped early, since I my goal tonight wasn't about maxing out on the reps. I will be doing deficits every other deadlift session to work on my weakness and doing box squats on the light days.
I was able to do some plyometrics and my knee is getting stronger and more stable. I have been working on some isometrics in which I stand on one leg for about 30 seconds for 3 sets, but I think after this month, I'll be working on 600lb+ weights. I just need to be patient and stick with the course. Looking and feeling great so far.
Warm Up
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 475lbs - 1 rep
Workout
Barbell Deadlifts - 525lbs, 625lbs, and 665lbs - 1 rep, and 585lbs - 3 reps
T-Bar Rows (Pronated Grip) - 180lbs - 10 reps, 3 sets - 235lbs - 5 reps, 1 Drop Down Set - 180lbs - 8 reps
Weighted Squat Jumps - 4 sets - 20lbs - 5 reps
Double Kettlebell Snatches - 3 sets - 40kg - 12 reps
Once I got to 525lbs and 565lbs, the lift off was slow, but once I got to 585lbs, there was a lot of people looking at me, so I put on a show. The first rep was slow from the lift off, but it went up smoothly, then I started out cranking out the reps due to all the yelling that was going. I normally keep calm, since I reserve the max outs and that my knee has been bothering. Tonight, I put on the heavy knee sleeves and I put on a hot gel to keep my knees warm. It was crazy and intense, but I stopped early, since I my goal tonight wasn't about maxing out on the reps. I will be doing deficits every other deadlift session to work on my weakness and doing box squats on the light days.
I was able to do some plyometrics and my knee is getting stronger and more stable. I have been working on some isometrics in which I stand on one leg for about 30 seconds for 3 sets, but I think after this month, I'll be working on 600lb+ weights. I just need to be patient and stick with the course. Looking and feeling great so far.
Warm Up
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 475lbs - 1 rep
Workout
Barbell Deadlifts - 525lbs, 625lbs, and 665lbs - 1 rep, and 585lbs - 3 reps
T-Bar Rows (Pronated Grip) - 180lbs - 10 reps, 3 sets - 235lbs - 5 reps, 1 Drop Down Set - 180lbs - 8 reps
Weighted Squat Jumps - 4 sets - 20lbs - 5 reps
Double Kettlebell Snatches - 3 sets - 40kg - 12 reps
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