Week 4: Back

Here it is, the big kahuna of my workout routine. I was a little nervous going into it, and ran into a major problem that may have caused me to become severely depressed, until I realized what was going wrong. I am following a very aggressive routine for improving my deadlifts, and today's lift required a twenty pound increase  from last week's lift. When I attempted it (twice), I could only get the bar up to past my shin before it slipped out of my hand. Before giving up, I thought back to my technique from last week, and tried to figure out what would have caused such a regression in progress. I finally realized it was because I had been strapping in my dominant right hand this time, whereas before I would strap in my weaker left hand. Switched hands, and problem solved. Thank goodness!

This week's progress is especially motivating to me, because once again, after I lifted 395 once, the second rep felt solid. I am busting through new gains, so hopefully my body can adjust and handle these gains at the rate my program has set.. in the meantime, here is the breakdown:

Barbell deadlift:

• 135 x 10
• 225 x 8
• 315 x 6
• 375 x 1 (after failing once at 395, then at 375, switched strapped hand)
• 395 x 2 +20lb from last week
• 320 x 3
• 320 x 3
• 320 x 3
• 320 x 3
• 320 x 3
• 320 x 3
• 320 x 3 (7 sets of 3)

Circuit (Straight leg deadlift/ Dumbbell upright row/ Barbell good morning)

• 235 x 8/ 50 x 8/ 135 x 8
• 235 x 8/ 50 x 8/ 115 x 8
• 235 x 8/ 50 x 8/ 115 x 8

Abs:

75 crunches

Final thoughts: this is the longest routine of the week, hopefully it's worth it. The circuit is brutal on my lower back but I think it really helps develop the lower back and stabilizing muscles to optimize my deadlift.