Week 7: Back

Welp, today was one of those days.. I had been dreading this, but eventually it had to happen; my routine has surpassed my lifting ability.. the back program I'm following was definitely not tuned to be realistic (well over 100lb increase in 10 weeks), and frankly I'm surprised I was able to stick with it for this long.

So getting back to what I was alluding to in the last post, the one thing that has become obvious to me in the last week (as I start to see a plateau in progress), is the need for more accessory work in order to aid my big-three lifts. I had asked r/fitness for a form check on my squats, and the main feedback was to deload and work on depth, and work on hamstrings and glutes. As far as my deadlifts go, lower back extensions, pull ups, and face pulls can serve as the assistance to strengthen my upper body.  With five more weeks of this 'program', I feel like without changing much the extra attention to supplement these lifts will be a good move.

Here is the breakdown:

Barbell deadlift:

• 135 x 10
• 225 x 8
• 315 x 5
• 455 x FAIL
• 455 x FAIL
• 455 x FAIL
• 415 x 1 (thank goodness)
• 375 x 3
• 375 x 3
• 375 x 3
• 375 x 3
• 375 x 2

Wide grip pull ups:

• 3 sets of 10

Abs machine:

• 50
• 30