Full body: Heavy weight

Annie Sakamoto

I've been advised to "listen to your body" when planning a daily workout. Well, after yesterday's conditioning punishment, today my body was saying "Stay home." This morning I planned two alternative workouts: one was for arms and active recovery, the other a heavy weight routine. I only made my final decision when I stepped out of the locker room. My triceps were so sore from all the dips and push-ups yesterday that there seemed little point in doing any arm-specific routines. I wasn't feeling fatigued at all, just suffering from doms everywhere! In the end, I'm glad I went with the heavy option.

Deadlift - 1 rep max
135 (1)
165 (6)
185 (5)
205 (3)
215 (1)
225 (1)
225 (1)
235 (1)
245 (1)
255 (1)
265 (1)
275 (1)
280 (1)
285 (1)
290 (F)

That's a new PR. I'm hoping to hit 300 by Christmas.

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Bear complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Rack Jerk = 1 rep
75, 85, 95 (F), 95, 100, 105

When I did this for the first time on Saturday I felt like I had a little bit more in me, so I went for it today. Only a 5lb improvement, but still. The first time I did 95 today I failed on the rack jerk; I locked out, but the bar didn't stay up. The second time I made sure I had much more momentum. It's almost like I need to mentally reset myself with every movement in every set. I almost failed the rack jerk at 105lb. My right arm felt like it was going to drop back down just as it was about to lock out, and it took sheer will power to get it up there and hold it. I'm sure it wasn't pretty to look at, but it worked.

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Wide cable rows
5, 5, 5, 5, 5
Warm up: 5 @ 90
110, 120, 130, 135, 140 (4)

It's been several months since I did these and I only decided to do them at the last minute today while waiting for Cher. A very slight improvement - 1 rep more at 140lb.

Good session today. Perhaps I'll treat myself to that arm day tomorrow!