Fucked Around With Deadlifts & Got hurt

So I have three videos to show everyone & will drop the links below. One will be my 300 lb deadlift fail, another will be my 295 complete and the final one will be my 245 lb for 3 reps —

Today I was aiming to hit 300 lb and well, I tried it over 20 times over (without adequate resting between sets and aggressively toward the end) to the point where I ended up hurting one side of my lower back/upper hip. Normally I am really good about NOT injuring myself, but today neglected to pay attention to my body and it happened. I could not continue on with the rest of my workout today due to the pain, so hopefully it is only a pulled muscle, a lesson learnt and i’ll be back to lifting normally between tomorrow and Thursday! otherwise, I am doing well for the most part. 

 
 
  • Conventional deadlift: 3 x 5, 3, 1
  1. 75% of 90% of 1-RM: 195 lb, 3 x 5
  2. 85% of 90% of 1-RM: 220 lb, 3 x 3
  3. 95% of 90% of 1-RM: 245 lb, 3 x 1+, 3 max reps
  4. 1 x 1, 295 lb (completed)
  5. 1 x 1, 300 lb (failed attempt)

300 lb deadlift fail video —- > Failed attempt

295 lb one rep completed lifted ——> 295 lb lift

245 lb for 3 reps —- > 245 lb lifting

Good & bad news

  • Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 60 lb, 3 x 5
  • 85% of 90% of 1-RM: 70 lb, 3 x 3
  • 95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+

 

This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.

 
  • Barbell bench press: 5 x 5, 105 lb, 100 lb

My bench did not go over well at all today. I was able to hit 105 lb for 5 reps but only the first set, after that set, I was only hitting 3-4 reps, so I went down to 100 lb and was hitting my 5 reps until the last set and was only able to do 3 reps. Bench has never been my stronger suit in lifting but I want to improve it because I plateau in bench pressing more than I do in other lifts and it agitates me. I have found some ideas but it will be trial and error. Anyone else feel like their bench is slow to progress? 

 

My 1 rep max should be 135, but at this rate, I don’t know. GRR. 

 
  • DB seated shoulder press: 5 x 6, 60 lb
  • Smith machine upright row: 5 x 6, 90 lb
  • Side laterals to front raise: 5 x 6, 30 lb
  • DB rear delt row: 5 x 6, 80 lb

The assistance work today wasn’t too bad besides the last one (hard one). I am doing heavier assistance work this week and next week and lighter core lifts next week (deload week) so today’s core lifting was fairly heavy work. 

 
 

 

Never too late for some Monday Motivation

Just in case you follow me on IG & want to see what I posted for inspiration — Monday Motivation

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video