Deadlift, etc

“Workout 1” from yesterday. One of my five go-to workouts when I’m less than fully inspired.

Deadlift: 5 x 145, 5 x 165, 5 x 185, 3 x 200, failed on 215
Mixed in between deadlift sets:
5 x 5 ring push-ups at floor level
5 x 3 ring dips
5 x 3 handstand push-ups, down to an AbMat on two layers of change plates
Chest to bar pull-up ladder up to 5 and down to 1

Clean and jerk PR

Monday, July 25 in Jules’s class, we went for heavy singles. I started out doing 3’s but went pretty quickly down to singles. Wasn’t sure if my existing PR was 130 or 135, so I made sure to shoot for 137, which I got, then finished with 138.

5 KB swings 20 kg
5 push-ups
5 sumo DL HP 20 kg
5 press (or pushpress) per side, 12 kg
15 rounds

Thursday: 90 minute bike ride

Today, Friday: Attempted today’s WOD and DNF! Could not sleep since the wee hours and am stressed out. I kept starting to feel clammy and couldn’t quite tell if it was just hot, which it was, or if I was about to get lightheaded. I did maybe three and a half rounds and quit after 12 minutes. I haven’t quit a workout in a long time! It was supposed to be:
12 DL
9 hang power cleans
6 push-jerks
5 rounds, 105 lbs (I was using 88, then went down to 83)

Deadlift etc

Deadlift, testing 5-rep max:
5 x 145
5 x 165
3 x 185
3 x 200
5 x 215
5 x 220 (for a calc. 1-rep max of 248)
This is close to my old 1-rep max from two years or so ago, of 253. It felt very solid today and it was great having L. there as a workout partner – great for morale, and fun.

Then we did a 10-minute ladder: 24-inch box jumps and 12-kg kettlebell pushpresses (with two KBs). Do 1 of each, 2 of each, etc. I got up to 11 rounds plus about nine box jumps.

Back Squats

As percentages of a calculated 1 rep max of 228, I did this:
5 x 95
5 x 115
3 x 135
5 x 170
3 x 185
1 x 205

The work sets of 3 and 1 should have been at 85 and 95 percent or 194 and 216. But since 216 would have been more than I deadlifted the other day, I chickened out and backed those last two sets off about 10 lbs. But when I did the 205 single, I felt I could have lifted 215. I do think my deadlift is a bit weak right now; I started being really cautious after I had low-back pain on the left side with 185-lb stiff-leg deadlifts in early February.

Then I did today’s WOD: AMRAP 10 minutes of 10 toes to bar, 10 overhead lunge with 1 dumbbell (20 lbs), 10 wallball (12 lbs). I only got 4+ rounds. Toes to bar is slow!

Press, front squat, lunge


6 sets of presses finishing with 2 x 5 at 75. Presses are so up and down for me depending on how pinched my left shoulder is at any time.
In between sets I did 20 sit-ups and 20 supermans.

Later I came back and did 5 x 5 front squats at 105, 125, 145, 155, 160 plus 50 lunge steps with a women’s bar held overhead.

Food diary today:
Breakfast: <1/4 lb ground beef with 3 eggs and spinach, no added fat; kombucha.
Lunch: Steak, butter, avocado, kombucha.