Training day 02-13-2013

Speed DL 405 with bandsToday was a particularly trying day personally so I hit the gym with an agenda to pull my heart out, even if it was speed deadlift day, and do some solid work to my posterior chain.

One thing was going through my mind the whole time and it fueled my workout just as it fuels my passion… una dia…

SPEED DEADLIFT
Set 1: 135 lbs × 2

Added doubled over mini bands

Set 2: 225 lbs × 2
Set 3: 225 lbs × 2
Set 4: 315 lbs × 2
Set 5: 315 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs x 2

Speed was solid, even with the 405 sets. Starting to feel the deadlift coming back to where it should be.

1 1/2 SQUAT
Set 1: 135 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

After tweaking my knee some weeks ago, discovered on the third set of these that my knee really hates this squat, so I am scrapping this from my repertoire from now on.

45 DEGREE BACK EXT
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Blowing up the lumbar area.

LEG EXTENSION
Set 1: 190 lbs × 13
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20

Started with 190, too heavy for what I wanted to do. Dropped to 130 for some blood rushing feeling to my teardrop and the knee. Maybe if I do these light enough I can actually rehab the knee faster.

RACK CHINUPS
Set 1: BW x 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10 dropped 45# plate and finished off with BW x 7

Haven’t whipped out a rack chin in ages, so today was the day.

SEATED CALF RAISES
Set 1: 110 lbs × 12
Set 2: 110 lbs × 12
Set 3: 110 lbs × 12

HANGING LEG RAISES
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

This was a good workout, I did skip back thickness work because my lumbar area felt too damn pumped to bend over and pull some more weight.

Abs are cramping, lower back is pumped, mid back feels good and I am happy with the training program as it is going for me.

Size is increasing, strength is increasing and all I need is the one thing to tie everything together….

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