This Thursday I completed my Supplemental Squat/Deadlift workout for the week in this transition period Im doing before I start my next scheduled training block. I went a little heavier in this work out than I typically do in this kind of session and I was trying to implement some different techniques that Ive slowly been working on. I dont like putting quite as much effort into this kind of workout as I did but part of getting stronger is constantly reconditioning yourself and creating a wider base level of strength and that what I was trying to do. Heres what the session looked like: Squats 3 sets of 1 rep no belt or knee wraps: 475, 515, 515 Pull Ups 5 sets of 6 reps with body weight Deadlifts 3 sets of 3 reps Beltless: 435, 435, 450 Standing Dumbbell Curls 1 set of 20 reps with 35s My first exercise was the Squat and this was definitely where the most effort was devoted to. Everything I do on these Supplemental Days is typically with out a belt or knee wraps on any major compound movements. I do this because it forces the core to work harder and improve and to also reinforce technique. Theres a whole lot less room for error with out a belt and everything needs to be very deliberate. I counted 3 working sets of 1 rep with 475, 515, 515 but I probably did about 10 addition sets of 2 to 3 reps between 300 to the first 475 that could have counted themselves as well. I could tell especially the last 2 sets that all that volume working up had definitely taken its toll. One thing I have been working on with my Squat is bringing my hands closer to my body on the bar and keeping my elbows tucked under the bar more to help keep my upper back tight, which will help keep me more upright. I probably bright my hands to close for me because after my last set I honestly thought for a moment I might have tore a muscle in my chest from squeezing my elbows under the bar and putting a lot of rotation on my shoulders. Turned out it was just a bad cramp because I was kind of tight from my Pressing work the day before, but regardless I think my hands were to close so Im going to continue playing with hand position in the future. For my top sets I felt really strong and the weight didnt feel super heavy on my back but I dont know if Ive ever been quite his heavy Beltless so everything was done with lot of control and I wasnt trying to bounce out of the hole. This made the reps very slow and much more difficult just from fighting to maintain position. These were probably the slowest Squats Ive ever done but also probably some of the best as far a technique and position go. My next exercise was Pull Ups and I did 5 sets of 6 reps with my body weight. I did these at this point for several reason. I wanted to isolate and pre exhaust my back but also after the Squats I wanted to do these to help decompress myself some before I Deadlifted. Usually at this point in the week Im pretty fatigued in general from work and not resting as much in general. With the type of work I do I become very compressed especially in my lower back so Ive been trying to make more of an effort to reduce that as much as possible. Outside of those reasons I also just want to continue to improve this exercise itself and wanted to get some good volume in with it. The third exercise I did was the Deadlift. I wasnt trying to go super heavy with these but mainly wanted to work on my technique. Deadlifting has always been my favorite exercise but I dont pull from the floor specifically that often because it is a very stressful exercise and Ive found I progress better in the Deadlift and the rest of my training by rotating different variations of the lift to improve it. In my next training block I will be pulling from the floor every week so I wanted to get some practice in prior to that starting. I did 3 sets of 3 reps and all of these were done Beltless as well. I only used about 60 to 65% of my max here and focused on pulling very efficiently. I did utilize wrist traps for these because I wanted to give my hands a break and I also find that I get more of a forward pitch with a double over hand grip and it forces my lower back and posterior chain to work a little harder. My working sets were done with 435, 435, 450. Directly after my last set of Deadlifts I did a single set a Standing Dumbbell Curls for 20 reps with 35 to get a little bicep work in and finish the day off. Overall this was a good session and I definitely think it was one of those workouts that will have an immediate impact on progressing my training. Sometimes taking things to the next level is just a matter of pushing out of a comfort zone to widen your base. I think this session definitely cracked the ice on a weight range that Ill be using more frequently in these kind of supplemental sessions especially with my Squat. My next session will be Sunday and Im considering condensing this session into a full body session like last Sunday because the next training block is going to begin on the 3rd opposed to the 4th due to the holiday hours at the gym and Id like to have 3 days rest before starting that.
Posted on: Sun, 29 Jun 2014 01:19:04 +0000
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