Expected more from my deadlifts...

but really, I still PRed my conventional deadlifts!  I had hoped my success with Sumos would carry over to conventional.  Maybe it will and my week off plus eating poorly has held me back today.  I did pull 185#, so not shabby at all.  By the end of that set, my grip was shot and I didn't lock out the last rep.  I was afraid my grip would let loose and I'd knock my kneecaps off!  I probably should have done another set at a lower weight, but I didn't want to trash my hands any more.  Maybe those straps are looking more interesting for final reps.  Hmmm...

Since I can't do natural glute-ham raises, I did a similar exercise that was pointed out to me.  I laid down on my stomach on the bench, hugged the bench and lifted my legs up.  During the second set, I did it very slowly.

Show and Go, Phase 3, Week 1
1:23
Foam rolling and mobility
Conventional deadlifts - (warm-up 3@135#) 3@155#, 3@165, 2x3@175#, 3@180#, 3@185#
Side lying internal-external rotation - 3x8/side
DB Bulgarian split squats from deficit - 8/side@BW, 8/side@5#ea, 8/side@8#ea
Doorway slides - 2x10
Tall kneeling cable lift - 2x10@25#
Leg raise thingies - 2x6
Adductor stretch and calf stretch - 2x30s/side

I love my power rack...

Today's workout included one barbell and three cable exercises.  I'm so happy my power rack enables me to do these!

I would have had one less cable exercise, but I can't yet do neutral grip pull-ups, so I did pull-downs.  Also, I'm not sure what to do about the "thick grip" on these, so I just used the Lynx grips, which I would have done anyway.  I think I would need another set if I really wanted the grip to qualify as "thick".

Everything seemed to go well. It was fun to do the push presses with the bar again.  Having 85# over my head is exciting!  And a little scary!  I'm going to give it a little more time before passing judgment, but so far I don't like this mobility set as much as the last two.  I have 3.5 more weeks to decide.


 Show and Go, Phase 3, Week 1
1:07
Foam rolling and mobility work
Push press - 3@65#, 3@75#, 3x3@80#, 3@85#
Neutral grip pull-downs with Lynx grips - 3@100#, 3@110#, 4x3@115#
1-arm cable rotational row - 3x8/side@40#
1-arm DB bench press - 8/side@30#, 8/side@32.5#, 8/side@35#
Stir the pot -2x 6/direction
Cable external rotation at 90 degrees - scapular plane - 2x10/side@5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

On to Phase 3!

Considering that next week's schedule may be a little wonky, I decided to end my week off a little early and start stage 3 today.  I had been meaning to get in some circuits this past week, but fell ill.  I was too weak to do much of anything.  But, now I'm back and rarin' to go!

I'm not sure what to think about today's OH squats.  They call for the lowering to take 30 seconds.  30 seconds??  That's a long time to lower a squat.  I did maybe 15 seconds.  I'll work on improving that.  Actually, the first set, I didn't realize the tempo called out, so I did them normally.

Show and Go, Phase 3, Week 1
Foam rolling and mobility
Barbell OH squat - (warm-up 3@BW) 6@25# normal temp, 2x6@10# 30s down
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@65#, 6/side@70#, 6/side@75#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side
Cable woodchops - chest height - 8/side@30#, 2x8/side@35# (got a rope burn on my palm!  oops, should have been 2 sets)
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side (oops, did this wrong)

Bench Press PR!

Finally, I've tried a 1-rep max bench press and hit 100 pounds!  Thanks to hubby for spotting me on that!  Luckily, he didn't have to touch the bar, but having him ready to helped get over the mental barrier.

This was the last day of Phase 2.  It was a great phase, but I can't wait until Monday!

Today, I didn't go up on the DBPP.  They were challenging, but the real reason is because I was too lazy to swap around the plates on my adjustable dumbbells every set!  I would have tried 27.5# or 26.25#.

For the cable rows, I actually went down in weight each set because I was unhappy with my form.  The last set had acceptable form.

Show and Go, Phase 2, Week 4
Foam rolling and mobility work
Speed Bench - 4x3@60# (50% load), 1x1@100# (PR!!!)
Head supported row, pronated grip - 3x6@40#ea
DB Push Press - 2x6@25#ea
T-push-ups - 3x6 (hands on floor)
Seated cable row - neutral grip - 1x10@100#,1x10@95#, 1x10@90#
Ab wheel iso holds - 3x1@10s
Cable external rotation at 90deg - 2x10/side@5#

Today, hubby actually lifted a bit.  We went over form, especially in the deadlift.  I hope it becomes a habit!

Prep for lunch

Today is a holiday luncheon at work, so I made sure I got in a workout this morning!

I did the Friday met circuit from Show and Go, Phase 2.  Feels great!
I added in 7 rounds of jumproping 30s on, 15s rest and then about a minute more

Circuit:  3 times with 1.5 minute break inbetween
Side bridge wall slides  - 10/side
KB swings - 10@20#
Hand switches - 30secs
KB suitcase deadlifts - 10/side@45#
Face pulls - 10@40#
1-leg prone bridge - 15secs/side