1/04/26

I was tired going into this workout and I was a bit stressed about the weights into today's workout... I went into the local gym in town because I didn't want to do these lifts in my house with the stress of young kids around ... I got through the squats well, I felt surprisingly strong on the sets of 410#. Going above 400# for anything other than singles for me is outside my comfort zone, but these felt good. I was rushed trying to get through everything and had to get home ASAP, so I stupidly rushed through the deadlift warm-up... just didn't do enough reps and took really big jump and it caught up with me as I felt some pain immediately into my first single rep at 500# ... this is usually a weight I can confidently handle (recently a 5 RM) so it is disappointing to get injured here ... looking back on my week, through crossfit I had added in extra cleans (two different days), extra front squats, and a high rep (60 reps at 225#) deadlifts this week... it isn't a wonder why I got hurt while adding in so much extra posterior chain barbell work while also trying to adhere to a tough powerlifting program and this is my toughest PL week with a rest week starting next week... I definitely shouldn't have psuhed myself so much .... I've mad a ton of progress, injury-free, in the last year and I've loved how my training is going, how I feel, perform, look and I have multiple competitions coming up in February ... this is a tough set-back mentally, but I am really hoping this isn't a serious injury. 

A.

Back Squat

4 sets x 3 reps (400 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-410# across 

B.

Conventional Deadlift

2 sets x 1 rep (505 for two singles last week)

Up to daily max for two heavy singles.

-D/N complete singles, tweaked my back at the first rep of 500# 

C.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3 sets, 1 green band for 3x12

D.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 95#

E.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-Ran out of time, just did 1 big super-set, 45# x 10, 30# x 10, 20# x10 ... nice pump in a short time.