Thursday, 5/4 12 Weeks Out
Repetition Deadlift – 1 x 8 reps, 315
Good Mornings – 2 x 10 reps, 135, 135
Seated Sled Rows – 3 x 10, 135, 135, 135
Pullup – 3 x 10, Purple, Purple, Purple
Shrugs – 3 x 15, 275, 275, 275
Rear Delt Raise – 2 x 10, 30, 30
Hammer Curls – 2 x 8, 30, 30
Today is deadlift day, and I really wanted to pull well. I’ve been in my head about pulling lately, and I needed a good day. I was happy with 315 for 8, as that was 15# over the calculated percentage the program called for in this set. I really want to get my pull back to pre-injury levels asap. It’s starting to wear on me.
The good mornings immediately after the heavy pull were tough. I may need to add a warmup set here just to give myself a moment.
I decided to do sled hand over hand work for the seated row. It is good for me to keep that in the rotation.
The pullups felt solid and I hope to drop to the next band soon.
Shrugs were work today. I think I was just getting a bit fatigued here since I didn’t sleep well last night.
A superset of rear delt raises and hammer curls rounded out the day.
Overall, feeling much more positive about my pull.