the second goal
In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of my pursuit of my second most important goal.
I am on a journey here. I love the deadlift and have missed doing truly heavy deadlifts during this period while I let my broken arm recover. It’s been 15 weeks today; three more weeks and I’ll be good to pull with all my might. But I’m not yet at the point where I’m doing serious deadlift work.
Instead, I’ve been gradually stressing the bones in my forearm — lifting heavier and heavier weights over the past 4 weeks — and working on my grip. As a part of forearm and wrist rehab, I’ve been doing a lot of auxiliary grip work, including light deadlifts with the fat bar. All the wrist and forearm work I’ve been doing needs to be understood as a part of the larger goal of getting that 400 lb deadlift. (I envision myself doing it with solid form and gas left in the tank for more.) Grip and forearm strength has always been a weakness of mine, whether with respect to deadlifts or pull-ups. And I suspect that I might not have busted my forearm … if only I were built more like Popeye. Hence, FatGripz, Fat Bar work, and chins and pull-ups on the fat bar.
Anyway, enough philosophizing. Here’s what I did today.
WEDNESDAY, Nov. 8th, 2011
Week I, Workout B.
Warm-Up: about 5 min on Airdyne.
Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders, Wrists.
Deadlifts: 5 x 70 / 3 x 120 / 3 x 140 / 1 x 160 / 5 x 180 (w/ fat bar). It’s one of the more difficult things I do, to complete these sets of 5 with the fat bar!
Wrist/Forearm Rehab: pronated and supinated wrist curls, 10 lbs DBs x 5 x 5
Upper Body Auxiliary: 20 lbs DBs w/ FatGrips — High Pulls, Bench & Reverse Curls x 3 x 5.
Push-Ups: 4, 4, 4, 4, 3
Pull-Ups (fat bar, green band): 3, 3, 3, 3, 3
8 Kettlebell Swings w/ 15 lb KB
100 single unders w/ Jump Rope
After the 2nd, 4th, 6th, and 8th rounds I took some active rest doing
100 meter DB Waiter’s Walk (w/ 20 lbs DBs, Fat Gripz)
Super light KB was easy to handle. My jump rope skills are getting much smoother; I had very few stalls while doing 1000 single unders. The Waiter’s Walk was like an active recovery phase, but it was a great stressor on the shoulder girdle and spinal erectors. I’ll be feeling that later.