A Top 40 Weightlifting Blog

Sunday, January 08, 2017

Deadlifts then Bench Press

On Friday I went to the base gym for some Deadlifts. I have been working volume lately so I wanted to test out my 1RM. Things went pretty good.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps (for mobility)
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 605lbs/miss, 585lbs/1 rep.

545lbs felt easy so I thought I had 605lbs. Nope! I was pissed off at myself so I dropped the weight to 585lbs and with minimal rest, just enough time to take the tens off each side, I pulled 585lbs. It wasn't easy. It was the most I had in the tank that day. In fact I felt something Pop in my left side. It isn't a real problem but I know I hurt myself.

Today I went back to the gym for some Bench Press. If my side was a problem I would soon find out.

Light Stretching and Rolling.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 6 sets/4 reps/315lbs.

I could feel my side but it really wasn't much of an issue.


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