hump day follies

Wed. Nov. 16th, 2011

Warm-Up: AirDyne

Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders, Forearms, Wrists

Deadlifts (w/ fat grip bar): 5 x 70 / 5 x 110 / 3 x 140 / 2 x 160 / 1 x 180 / 3 x 200, F on 4 / 8 x 2 x 160 lbs. This was a setback for me, since I had so far been able to complete my 1 x 5 with the fat bar using a 20 lbs per week jump. I will reset the fat bar deadlift LP and go with a 5 lb per week increase, and use a 3 x 5 protocol until it actually gets heavy. Starting over next week with 165 lbs. But I will also do what I ended up doing today, which was to add a set of 5 with a regular bar after I was done with the fat bar. For now I’ll continue on the +20 lbs per week LP.

Thus, after the Fat Bar work was done I did:

Deadlift: 1 x 5 x 200 lbs (regular bar, overhand hook grip).

Wrist/Forearm: pronated and supinated wrist curls, 10 lbs DBs x 5 x 8

Upper Body Aux: 20 lbs DBs w/ FatGrips. High Pulls, Bench & Reverse Curls x 3 x 8.

Push-Ups: 5, 5, 4, 4, 4

Chin-Ups (green band, fat bar): 4, 4, 4, 3, 3

Coaching Notes

Starting at about 5:55 am, I had five clients show up to join me: Erin, Matt S, Mike, Melody, and Lauren. That was a thrill. It got a little hectic because I had not handled that many athletes at once before. But I did it, no problem. One issue that it raises is that I need to get my work done earlier; if I have that many clients on a regular basis, it means I will really need to get there before 5:00 am to get my work done first! I’ll shoot to leave the house at 4:40 am. That ought to do it. Really need to observe my bedtime.

Let me know what you think...