Segansational's Motivation Log

[Segansational]

So this may just be me, but I wouldn't test your DL now without already having been well practiced in deads recently in training with your lower back issues. If the DL number is not that important and you KNOW it is a risk for you that could curtail the rest of this effort, I would pick a nice weight you are comfortable you can do for 2-3 reps and choose that as your training max, let the AMRAP work do the bulk of the lifting, and just let it ride at whatever you come in with for the meet. This is a short meet prep, you don't have time for injuries and should more be focusing on making it to the meet and getting all white lights on your lifts. Consider this meet a tester to see if this is something you really want to be involved in, and then if it is hone in on that DL practice a little more while building up then prepping for the next one.

Great work; you should be very proud of yourself for A. What you did lift and B. understanding this is diagnostic, not a suicide mission to get hurt.

And what @MrKleen73 said is excellent advice.

Honestly, based on everything we know at this point from this work, I’d set your Training Max (aka arbitrary value used to program your work off of in 5/3/1) as 185 for all 3 lifts. This would have your top sets weekly being 155, 165, or 175 for reps for all lifts depending on the week. Unless that sounds too aggressive on squat and deadlift even, which is fine if you need to go lower. But if you are training well with those loads, you will definitely be using enough weight to raise maximal strength ceiling,

pumped to watch you prep for this!
i'm with the guys on this one, just showing up, checking the box, and getting there healthy are already mile markers. If you love it, you can adjust to chase PR's for the next one!

Thanks fellas! Yeah, I think you're all probably right here. I do want to do a little DL "range finding" but to your point, if say I took bench to 90% and squats to about 80-85%, I probably should only bring DLs to about 70-75% right now - just to gauge strength and understand how far off I am from correct motor patterns.

Either way, tomorrow is off day and we'll see how things go on Friday!

 

[Segansational]

First deadlift session back in a while...

Full warm ups. Came in still feeling a little tentative.

Deadlifts, DOH grip:

Warm ups,
45x8
65x5
95x3
Working sets, belted from here on:
115x3
135x2
155x1 - pulled for a fast easy single.

Ran out of time here this AM, but the goal was not to push to failure this AM anyways.

1 hr 1 mins, 137 cals.

Pre: 3/4 Mr White, 4 caps Rev02, 2 pumps L-carnitine gel, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

Notes
Wasn't really a test today, more just getting myself comfortable with picking up the barbell again. Went very slow and rep count totally on feel, cutting it as soon as I felt any real fatigue in my core bracing. So, slow and measured.

Good start to things all in all. Tomorrow I fly out to Vegas. Going to take a planned rest day to recover from this week's strength test. For the 1-2 WOs I hope to get in while traveling, it'll all be BB style fun, just to check out any new machines and equipment. Plus lots of good food hopefully! Cheers.

 

[gphagan1]

Hope your Vegas trip goes good, and enjoy that food….your muscles and strength will thank you for it.

 

[Dustin07]

Plus lots of good food hopefully! Cheers.

last time I was down there for work we went from top golf to a rodizio place on the strip. I don't remember if it was Fogo de Chao or Galpao Caucho but it was awesome, and my supplier paid so that was great

 

[dapack]

Slow and steady is best right now. Just in the Initial phase

 

[gphagan1]

last time I was down there for work we went from top golf to a rodizio place on the strip. I don't remember if it was Fogo de Chao or Galpao Caucho but it was awesome, and my supplier paid so that was great

Man I love Brazilian Steakhouses….we have a Fogo de Chao about 40 miles from us, but it’s worth the drive.

 

[Dustin07]

Man I love Brazilian Steakhouses….we have a Fogo de Chao about 40 miles from us, but it’s worth the drive.

my first rodizio was at that hotel in mexico on Isla Mujeres and my mind was blown, so when they invited me to the vegas one I was quick to say yes lol

 

[Segansational]

Hope your Vegas trip goes good, and enjoy that food….your muscles and strength will thank you for it.

Thanks GP! While the trip itself I know will be exhausting (flights and time zone change alone), I am really looking forward to being back out in LV. It's been a while - and if I can get in that lift session at Newtech gym, I'll be like a kid in a candy store with all that fancy equipment!

last time I was down there for work we went from top golf to a rodizio place on the strip. I don't remember if it was Fogo de Chao or Galpao Caucho but it was awesome, and my supplier paid so that was great

I have a steak dinner planned already!

Slow and steady is best right now. Just in the Initial phase

Yep, now I know approximately where I stand. I inputted the lifts this week into Claude and it gave me these recommendations for goal lifts. Thoughts?