A Different Day, A Different Outcome

After Sunday's struggles, I did my deadlifting in the gym yesterday.

I warmed up with five reps with 60 kilos and five with 80, then did five sets of five with 100. My down sets were five with 80 and eight with 60.

It's crazy how the weight feels so much lighter in the gym - or heavier at home, depending on how you look at it!

I also tried a few light hack squats and incline leg presses, but my wonky knee started protesting immediately, so I walked away while I still could and will not be going near anything that resembles a squat in the future.

I managed some hyperextensions and incline sits up though. Five sets of ten on each of them. They're here to stay, and should strengthen my lower back and my core.

On all my sets today, I found the first rep to be a real grinder, but managed the other four in each set without a problem. I posted this on a couple of powerlifting forums, and the answer soon came back. On reps two to five, I'm helped by the 'stretch reflex' which doesn't happen on the first lift.

I'd never even heard of the 'stretch reflex' before. It shows how much I've got to learn about the lift.

But five fives is definite progress. On Saturday, I'm going to attempt five sets of three with 110 kilos. If that's too difficult, I'll drop it to 105. Whichever weight I end up using, the plan is five threes, five fours the workout after, then five fives the one after that. Then I'll test my 1RM again and see how much closer to the magical 185 I've managed to reach.

I've decided to enter the BDFPA Single Lift Qualifier in May whether or not I've reached the required standard. If nothing else, it will give me some experience of deadlifting on stage, and that will stand me in good stead for the future.

After the depression of Sunday, I'm feeling altogether better after Wednesday's effort. Roll on Saturday...