AM was not so hard:
DB snatches, with 1 rep of pullups/neutral-grip pullups as fillers.
12.5 kg - 5 reps
90 sec rest
15 kg - 5 reps
90 sec-filler-90 sec
17.5 kg - 3 sets of 5 (90 sec-filler-90 sec)
DB bent over rows, filler is 5 reps of scapular push-ups followed by 10 pushups
17.5 kg - 5 reps
90 sec rest
20 kg - 5 reps
90 sec-filler-90 sec
22.5 kg - 3 sets of 5 (90 sec-filler-90 sec)
Progression from last week, but nothing too hard. Conserved energy for the PM workout, all about gauging my deadlift pure strength (filler was psoas stretches, "empty deadlifts" to see my spine from the mirror to make sure my spine was neutral throughout ROM). Took a nice nap before this session as well:
40 kg - 3 reps
90 sec rest
60 kg - 3 reps
90 sec rest
90 kg - 3 reps
90 sec-filler-90 sec
110 kg - 3 reps
90 sec-filler-90 sec
120 kg - 2 reps
90 sec-filler-90 sec
120 kg - 3 sets of 1
120 kg was probably the limit before I would round my back, so I stopped there. I found that I really had to squeeze my abs and really focus on my Valsalva maneuver to maintain a neutral spine at that weight. Lifting the weight itself was not a problem, as my hips and hamstrings were well prepared from almost a year of doing single leg deadlifts, albeit with baby weights (max 20 kg). By reducing the reps, I was also able to maintain my grip strength from fatiguing like the last time I deadlifted. The added weight did rip the calluses gained from the previous session though; but it'll be at least 3 days before I lift as heavy as that again.
I'm not that strong, but deadlifting more than my bodyweight is something to be proud of, as I never deadlifted until this week in my life.
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