Saturday, January 7, 2012

Day 129 of 365 - Lower

Warm Up
Elliptical - 15 minutes, 5 over 160bpm, stop at 130bpm
Foam roller and mobility with 12k kettlebell

Work
Deadlift - 5 x 132, 170, 200; 8 x 225lbs
Overhead Squats to Box - 5 x 10 x Hollow Bar
Ab Wheel - 5 x ? x Partial Reps with BW

Notes
1. I need the elliptical at level 13 to get my HR high enough now. Hopefully some of this is improvement in my conditioning and not just increased efficiency using the machine.

2. Deadlifts were hard. 225 should not feel so heavy, but I have had a long 24 hours. We closed on the refinance yesterday, then spent hours buying the fireplace setup today. The hard part is done, but it really sucked. I did not get to lifting until late. It shows.

3. My first set of overhead squats, I went down with 50lbs and barely got back up. Rather than force it, I got out my empty bar and focused on mobility only. I think maybe my ankles were tight? I am still learning this one.

4. I am still feeling out the ab wheel. I need a good way to measure progress. Distance from my knees to the wall (which I can use as a stop) seems ok. The other issue is cheating the exercise. I can hyper extend my lower back or shrug my shoulders towards my neck. Both are terrible for me and both make the movement much easier.

At least I got this one in. I cannot lift on Wednesday or Thursday, so it is really important I stay on schedule this week. The nice part about this program, is there is only one work set that really counts. No matter how tired I am, I can always get up for one set. One set can always be done on nerve.