Pull Monday: Fry That Posterior

THE DOMS from Saturday’s events, when it hit, hit hard. I had grand designs on repping 245 for at least 8; I knew trying for 10 just a week after attempting it with 250 was a fool’s errand, but even this reduced number would likely not have been reached. I opted for 3 by 3, and then threw in some 2-inch deficits for good measure. I first tried those with 150 kilos… not strong enough. I would have strained a lumbar for certain. But at 100, I could feel them doing good. Likewise, bent over rows and glute-ham raises would have been overkill in my condition, so I swapped in some Kroc rows instead.

I set up in a different place tonight. Over in the corner where the logs are kept there is an open space and a bunch of 20 kilogram bumper plates in racks agains the wall. I moved here because the flooring creates less bounce than the platforms (but I still have to drop it a little slowly), it’s out the way and there’s plenty of plates nearby. So I re-calc’d my loadings and I reckon I’ll pull here in future.

In other news, my forearm tendons are feeling strong; I did some pull-ups just to see how they felt… they were powerful, like I could do another ten easy. If I can reintroduce pull-ups into my programming I’ll be pretty happy. But now isn’t the time to try anything too stupid, so I’ll continue with the 20 rep sets of pinwheels and the tyre flipping, which I think is also assisting with tendon conditioning.

My left arm seems to be ok, but we’ll see how it holds up Wednesday night. I want to continue working on my axle power clean.

60 kgs x 5
100 kgs x 5
140 kgs x 3
180 kgs x 3
220 kgs x 1
245 kgs x 3s x 3r

Deficit deadlifts
100 kgs x 3s x 10r

10 @ BW

Kroc rows
left: 60 kgs x 10
right: 60 kgs x 10
left: 60 kgs x 8
right: 60 kgs x 8

Seated rows
114 kgs x 12, 12

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