So when I was talking to Jeremy the other day he mentioned that perhaps I should not be trying to set one rep dead lift personal bests weekly.  It would make more sense to get some reps in at lower but still heavy weights.  Iron Lou has said the same thing to me many times as well as Fi. So I decided to take their advice today.

Despite running 7 miles Saturday and biking another 20 on Sunday my lower body felt good and pain free going into the session.  Instead of filling the bar with a handful of 25 pound plates I opted to stick with the big 45 pounders, working my way up to 3 per side for a total of 315 pounds.

For the first time ever, I did 5 reps at 315 pounds, and I did it for 3 sets!  Each set the first 4 reps were consecutive.  For rep 5 I had to pause briefly and regrip.  My right hand was the weak link in both supinated and pronated position, giving way while the left grip was still locked in.

I was pleased with that effort and will continue working my reps, perhaps only 1RMing once a month.

Today’s Workout

5 minutes cardio/stretching

15 prisoner squats

Squats – 135lb x 15, 185lb x 10

Deadlift – Overhand grip 225lbs x 10, 275lbs x 5   Mixed grip (switched hands each set) 315lbs x 5, 315lbs x 5, 315lbs x 5

Leg extension – 110lbs x 10, 145lbs x 18

Prone leg curl – 110 x 10. 130 x 5

Seated calf raise – 2 plates x 10, 3 plates x 6