Week 2: Back

Due to a series of events outside of the weightroom, our morning lifts have been pushed even morning-er, so this week we start at 7:00am sharp. Luckily, my subconscious (the one responsible for getting me out of bed) has obliged and it has generally improved my productivity, or potential productivity, as well as allow me to log an extra hour to my workday and pick up some sweet sweet OT even with a 5:00 departure.

As well, I feel a lot less nauseous during these morning workouts, so my body must have adapted to expect the early expenditure and subsequent intake of calories. Either way, it seems to be an improvement from the last program.

This week's coan-phillipi routine was successful, and I even worry it seemed too easy. I trust that I am doing enough accessory work in the circuit of SLDL, upright rows, and good mornings, I just hope that once the main sets start to go into uncharted territory I can stick to it. I'll start posting the vids of my main lifts next week.

WEIGHT x REPS x SETS

Barbell deadlift:

• 145 x 10 x 2
• 335 x 2 x 1
• 295 x 3 x 8 (90 sec rest between each set)

Circuit (SLDL/ upright row/ good morning):

• (145 x 8/ 60 x 8/ 90 x 8) x 3

Reverse grip lat pulldown:

• 180 x 8 x 1
• 210 x 8 x 1
• 225 x 5 x 1

Laying belly up, leg lift 6", 45*, 90*, split 45*/90*, alternate split 45*/90* 15 seconds each, x 2

Plank, both feet, left leg up, right leg up, both feet, 15 seconds each x 1

Final thoughts: I am doing a bit of research on proper deadlifting technique and have tried to imagine that instead of lifting up the weight, I am pushing the floor away. It is an interesting method, and once the weight becomes significantly heavy, I'll really have to rely on technique, so I hope to develop the right habits early.