Training 20/09/17

Wed 20/09: Deadlift

Food yesterday: Target: 3267 kcal / Actual: 3224 kcal – macros much success

Activity yesterday: 14.3k steps

Sleep last night: 6 hrs 27 mins – 36 mins awake

AM BW: 72.6kg (up 0.4kg from yesterday – pizza gains?)

Deadlift:
1×5 @ 80kg
1×5 @ 100kg
1×3 @ 120kg
3×2 @ 140kg (new PR, +2.5kg)

Front Squat:
2×5 @ 20kg
1×5 @ 45kg
1×3 @ 65kg
1×2+F @ 80kg whoops, overreached, but a PR
1×3 @ 70kg fffff lost bar forwards
1×2 @ 70kg with straps, but no better FFS
1×8 @ 62.5kg also straps

GPP Circuit – 3 rounds of:
Weighted step ups (right leg) x 10 @ 46.6lbs
Dumbbell RDLs x 20 @ 40lbs / side
Weighted step ups (left leg) x 10 @ 46.6lbs x side
Ab wheel rollouts x 20 reps

Video of work sets:

Session notes:
– Was never in any doubt I’d get the deadlifts, though my grip almost failed on the very last rep. Should’ve used chalk. This would’ve been a 1RM not _that_ long ago….
– Hated front squats. I haven’t done them enough to get good at them. Was supposed to get a heavy triple but I overreached by adding 5kg from my previous best triple. I’d probably nearly have the strength to do it if my technique was better and I could keep my elbows up / stop the bar falling forward. Attempted some of the back off sets with straps to see if that helped, might’ve been a bit better – just need more practice I think. Noticed the final back off set was fairly shallow too.
– That GPP circuit was pretty tough afterwards, I didn’t really stop between movements at all so worked up a sweat. Probably much needed though, I’ve been completely ignoring cardio apart from walking for weeks now.
– A nice quick session at 65 minutes, the fronties were ordinary, but otherwise I’m pretty happy. Pleased to be having a rest day tomorrow though. Have a great night!