This was a "rest" session, focusing on strength endurance. My lower back and forearms are the weakest fatigue-wise in my deadlifts. And to compensate for no squat rack in TLS, I added some snatch-grip deadlifts to give my quads some added work. Fillers were 3 sets of 20 elbow touches (10 each side), followed by either psoas stretches/sleeper stretches.
(Conventional) Deadlifts:
50 kg - 5 reps
90 sec rest
60 kg - 5 reps
90 sec rest
70 kg - 5 reps
90 sec rest
80 kg - 3 sets of 5
90 sec - filler - 90 sec
Snatch-grip deadlifts:
80 kg - 3 sets of 5
90 sec - filler - 90 sec
Sure enough, it wasn't hard strength wise, but it provided a good workout for my grip and lower back, considering that they're my weakest from prolonged lifting with sparing of my grip/lower back work (e.g. single leg deadlifts spare my back from working much). Both were sore by the end of the workout. To give some glute strength endurance, at the end of each set I would hold the lock out for about 3 sec or longer, depending on my grip. Squeezing the butt is easy for a normal lockout, but to do it longer and support the weight in a stable position was certainly a bit harder.
And even though it was more of a rest workout, it certainly made me tired and sleepy afterwards; I slept about 2 hours to recover for the upcoming PM session.
I'm thinking of doing a BIE (bioelectrical impedance) test on Friday/Saturday and check myself out. The last time I did a complete analysis was, I think, 4 months ago. Maybe then I'll make a review on the whole year, and rethink my long-term goals.
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