If you want to see my workout week, check out my Beyond the Whiteboard profile.
Deadlift – Find 1 Rep Max
I was not confident going into this 1RM lift. I had to scale my weights during the cycle and couldn’t reach anything over 90% of my 1RM. Regardless, I was going to attempt something. Over 95% of my 1RM or a new 1RM was going to be my goal.
I warmed up to 365 lb. and started to add on 20 lb. each jump. I was able to lift 385 lb. and went up to 405 lb. This lift was about 98% of my current 1RM. My back was straight and my form look good. I decided to go up to 420 lb. to attempt a new 1RM. I gripped the barbell and pulled. The bar started coming up about two inches then I dropped it. I felt my core weaken and my back start to round slightly. I didn’t want to continue and risk losing form. I reached a goal, hitting 98% of my 1RM. If I did more deadlifts during the cycle, I probably could have hit a new PR.
Row (1000 m)
30 pull ups
The last time I did Jackie it was over two years ago. My previous time was 10:53 and my new goal was to finished under 10 minutes. Pull ups were going to be the hardest movement to get through. I can handle the thrusters but the pull ups were going to be rough. The row was not bad. I kept a pace of 1:40-1:50 per 500m, which took me about four minutes to finish. The I thought the thrusters were going to be easier but it was a grind. I did 15 reps and then stopped. I rested for a few second and picked up the bar. Towards the end of the thrusters I was doing about 5-10 reps.
The pull ups were my weakest movement. I was not able to string more than five reps together and towards the end was only doing two or three reps at a time. I’m not sure how long I took to do the thrusters and pull ups but I finished at 10:48. I didn’t know this was a PR until I entered it into BTWB. I was 48 seconds faster this time around. I thought I went over my previous time and this surprise made me feel better about the workout. Small victories.
Lift Heavy and Level Up!