After I mowed the lawn I decided to work some heavy deadlifts (need to make more time for these).
1.) Strength
Deadlift: 3-3-3-3-3
- 225
- 245
- 275
- 295
- 315 (only 2 reps)
Pleased to get to 300 since I haven’t done this in months. Got to stick with it!
21-15-9 Deadlifts, Box Jumps
First off, I did this workout at 9pm so it was about 20 degrees cooler then normal and no sun. Not sure if that was the difference maker, but I felt really good and even through this workout.
1.) Strength
Strict Press: 3-3-3-3-3
95, 105, 115, 125, 125
Haven’t done these in forever. Pleased with this. The 125 sets were definitely 3 rep max.
2.) Conditioning
21, 15, 9 reps of
- Deadlifts [185]
- Box jumps [20″]
Time: 9:38
This was great. Nice even pace the whole way through. Definitely hard, but exactly the right weight for me and a good pace.
I tracked the splits for the deadlift part just to get an idea of pace:
- 2:12 (21 reps)
- 1:30 (15 reps)
- 35 (9 reps)
I paused at the top and bottom of every rep instead of just trying to sprint them out. Felt good. Box jumps was the same. No rebounds, just jump up, jump down, repeat.
Mainsite
Tried a (scaled) WOD from mainsite today since I didn’t have the equipment for the CompTrain WODs.
1.) Conditioning
12, 9, 6 reps of
- Deadlift [185]
- Bar muscle up (banded – purple) [round 1]
- Chest 2 bar pullup (banded) [rounds 2 & 3]
- pushups on the barbell [rounds 2 & 3]
Time: 9:07
I had no idea what to expect for this and wound up adjusting it mid workout. I was stoked to try banded bar muscle ups (never heard of that before), and it was a ton of fun! But with a low ceiling I couldn’t lock out all the way at the top. AND it was taking too long (stopped every 3 reps on the set of 12).
So rounds 2 and 3 I switched to C2B pull ups + push ups to keep moving. Pull ups I did banded with the bar hitting at or below nipple line to count. So humid out there today grip was a struggle (soaking wet).
The deadlifts felt good. I could have gone heavier.
2.) Strength
A. Back Squat 3-3-3-3-3
255, 275, 275, 285, 285
These felt better as I went along.
B. Bench Press: 3-3-3-3-3
185, 185, 195, 195, 195
Haven’t been keeping up with this lift. Please with bodyweight reps after this workout today!
Running Christine
First WOD since Murph on Monday. Still feeling it!
1.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
- 400m run
- 12 Deadlifts [185] (bodyweight is currently 195 though)
- 21 Box Jumps [21″]
TIME = 15:00
I did this at the end of the day with a short warmup and wasn’t feeling too great. Just needed to get another WOD in. First round felt good. Second round my legs were toast after the deadlifts. Third round run was super slow, deadlifts were slow, but box jumps felt good at the end.
Splits:
1: 4:30 (1:58 run)
2: 5:00 (2:02 run)
3: 5:30 (2:30 run. ouch)
1RM Back Squat + Deadlift Metcon
1. Strength: 1RM Back Squat
Result: 295
Pretty happy with that since I just started squatting again after a two year break. Felt like I could’ve done more, but just getting back to this lift I’m going to take it slow for safety.
2. Conditioning:
21 – 15 – 9
- Deadlift [185]
- Box jump [24″]
TIME: 6:48
This was a fun one. I did way under the Rx for deadlifts, but I’m trying to focus on conditioning right now and not spend so much time staring at the bar. This was probably the perfect weight for that. I took a rest on the 21 and 15 rounds of deadlifts (short rest), and was able to do the 9 unbroken.
(From CompetitorsTrain.com)
Deadlift 2-rep PR. #lifeStoked
Deadlift 2-rep PR. #lifeStoked
