Deadlift Day
As mentioned in the last post, my coach and I have made a small adjustment leading into the rest of prep leading up to comp. I’ll be alternating between heavy and light squat/deadlift sessions each week. This is just to give me that extra rest in between heavy sessions and keep this back under control.
Example:
- Week 1: Heavy Squats (1–2 rep top set) Light Deads (2 × 5)
- Week 2: Heavy Deads / Light Squats
Since I squatted heavy on Monday, today was a light deadlift day. I came in pretty cautious as my back pulled up a bit sore after squats, but everything moved surprisingly well — really happy with how it felt. Worked up to 170 kg × 5, focusing purely on keeping the movement clean and symmetrical.
After reviewing last week’s video (where I couldn’t even budge my warm-up weight), I noticed a few subtle things I was doing subconsciously. Made note of them and corrected them today — felt much smoother overall.
Accessories
- Leg Press: 2 × 10 @ 280 kg
- Bulgarian Split Squat: 2 × 8 @ 35 kg each hand
- Lying Hamstring Curl: 2 × 8–10 @ 68 kg
- Back Extensions: 2 × 10 @ 10 kg
Finished off with some nice long strapped dead hangs to stretch out the lower back.
Really looking hopeful we can cruise back into where we took off on deadlifts next week.
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