Strength Week 2 - Deadlifts.

Today's main focus points were: Deadlifts.

Kcal consumed
2,396
Kcal burned
N/A
Active kcal
N/A
Date

2 June 2020

Muscle groups
  • Lower Back

02.06.20 - Deadlifts

I made what felt like some very good progress lifts last week, so I am going to do a second strength week and try to improve on each lift, next up: deadlifts.

With today's deadlifts I will most likely go light with the intention of going higher if my back can deal with the stress. I have stayed away from deadlifts for a long time, but I've done movements that include the deadlift element at much lower weights recently (Full Clean & Jerk @ 80kg bottom part of the movement is similar). So I will work my way up to about 50% of my previous 220kg 1 rep max (110kg) and I will see how I feel from there. I will post some updates below depending on what happens.

*Update: As promised here is my post deadlift workout update. It went well, very well. I didn't think that doing 110kg would be easy considering the pain I have been in trying to deadlift above 60kg for the past couple of years; however, from the first set @ 50kg I realised that my back is a lot better than I thought and I varied the workout to allow as heavy lifts as possible with my at home equipment (150kg). This meant a lot of low reps just to preserve my power and not blow my back out too early. I finished with a good drop set from the 150kg - 100kg.

  • Cardio & Stretch
  • 30 mins walk
  • 500 single-unders
  • Post Deadlift Stretching & Cool Down
  • Daily Yoga App Routine
  • Deadlifts (Progression)
  • 2 sets of 5 @ 50kg
  • 1 set of 5 @ 60kg
  • 2 sets of 4 @ 70kg
  • 1 set of 4 @ 80kg
  • 3 sets of 3 @ 90kg
  • 3 sets of 3 @ 100kg
  • 1 set of 1 @ 110kg
  • 1 set of 1 @ 120kg
  • 1 set of 1 @ 130kg
  • 1 set of 1 @ 140kg
  • 1 set of 1 @ 145kg
  • 1 set of 1 @ 150kg
  • 1 set of 1 @ 140kg
  • 1 set of 1 @ 130kg
  • 1 set of 2 @ 120kg
  • 1 set of 3 @ 110kg
  • 1 set of 5 @ 100kg
  • Circuits
  • 5 rounds: 10-10 single arm row / 20 shrugs / 100 single-unders
  • 5 rounds: 10 single arm plate rows / 10 cal bike
  • 5 rounds: 10 pull ups / 16 plate swings / 50 single-unders / 2 muscle ups / 10 wall balls
  • 3 rounds: knee raise / band crunch / crunch / bicycle kicks / roll outs

Full day of eating

FODMAP Chewy Cookie - 270cal

Burgen Bread x 2 & 2tbsp Butter - 310cal

Cinnamon & Raisin Bagel, Cream Cheese, Salmon, Egg & Ketchup - 449cal

Chicken, Spinach, Mixed Leaf, Pepper & Nando's Sauce - 192cal

Strawberries, Raspberries & Blueberries - 61cal

Ham & Pepper Wrap - 239cal

Chicken Sausages, Chicken Breast, Chicken Wings, Spinach & Nando's Sauce - 559cal

Chocolate Muscle Moose & Tropical Juice - 227cal

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine - 89cal

MACROS

The Split

Total Calories: 2,396

Protein: 227g  

Carbs: 183g  

Fat: 84g  

Fibre: 22g

Sugar: 72g

Coronavirus

Unfortunately I will not be able to train at gyms for the foreseeable, this is due to COVID-19 & the government are closing all gyms in the interest of us all. Social distancing is very important at this moment in time so I will be following these guidelines and training from home.

This does; however, mean that my training will take a knock and the schedule will have to change, but this is where we find out what we're made of and what we can achieve just with pure will power.