Deadlifts/Pullups, 1-Arm Thrusters and Sprints, Run

AM Workout

Warmup:

3 rounds

9 x OHS w/bar, approximately 5 lbs.

6 x pushups

9 x situps

Did the situps on the floor.  Some trouble with the forearms that I’ve had happen before with high rep pullup assist work…haven’t had that happen since sometime in 2008, so pulling back a bit from those. 

SWOD: 

Deadlift 5 RM (add 10 lbs to last workout)

Pull Ups 3 x max reps

Screwed up, ended up doing 90kg, subbed pulldowns level 8, 13/8/9 reps.  Better deadlift, back angle still sucketh.

To illustrate the suck factor, I’ve posted a video of myself doing deadlifts for future reference.  

DWOD:

AMRAP 20":

15 One Arm (right) DB Thrusters 50 lbs

15 One Arm (left) DB Thrusters 50 lbs

Sprint 1/2 Gasser

15", 3 rds., did 2 rds. w/30 lbs., last @ 20 lbs.  Wiped me out. 

Evening Workout

Warmup

1 x 800m

1 x 400m

1 x 200m

3 x 100m, increasing to 100% effort

This is an adaptation of the CFE warmup that I started doing last year and working through the run times…still not feeling so grand about the Pose drills…maybe a cert, DVD at the least…so I just do this modified warmup for now.

Run 800m

Averaged over a 9:00 mile.  Keep track of 200m splits…this was my “tempo” run to start of the week’s running program.  I’ll do the 800m again on Saturday, with intervals of 8 x 200m on Thursday.  Goal is to keep tacking on maybe 100m a week until I’m rolling at a 5m clip for the run portion of the program.  5k in a couple of weeks…should be a circus.

As I’m looking at this post, I’m realizing that it’s a nice, nice thing to have the time I have to put together things like this…if I can keep this up, just a little each day, then good things await, and I’ll be better able to keep track of all of this.

A word on the deadlifts, actually a few words.  I thought my shins were supposed to be bloody, but thanks to the wisdom of Rip and SS2, I realize that there are 3 primary angles to the lift:  back angle, hip angle, knee angle.  Knee angle opens up first, then the hips as the bar passes the knees.

Made all the difference in my shins and the path of the bar.  Noticing that the bar is coming back just about mid-foot.

Did video of my lifting today…we’ll see if I post it with this or not…depends on how ambitious I feel.  Going to compare the last time I did video with this time…see if there really is a difference.

My biggest weakness is keeping that natural arch in the back.  I tend to arch it rather than addressing the lumbar curve.  I injured my back at some point, and there’s a point that flares up whenever I deadlift…don’t think it’s the lift, thinks it’s the lifter.

Anyway, just did some reading in SS2 last night in preparation for the lift this morning, and man, did it make a difference in my mechanics, at least it felt different.  Screwed up in keeping track of the weight I was lifting, so ended up lifting less than last time, which bummed me out when I figured it out, but was pretty stoked when I thought I’d pulled some decent number this morning.

As for the other portions of the workout…sheesh.  Need to pay better attention to scaling, but in my defense, those 1-arm thrusters were a first for me. 

Good times.

As far as the run goes, just a little bit at a time, and I’ll be where I want to be eventually.

Need to set some goals, methinks.  Dan need goals.