The good old flu. Nothing like a nice strain of influenza to knock you on your ass for a while. In my case, that meant about a week off of work (after delivering mail with it for 2-3 days) and 11 days out of the gym. Not complaining though. Just like with injuries, illness is part of life and this game, so I'm grateful to be feeling better and having been able to get back in the gym in the last 2 days.
Mon. 2/11/13. Sumo Deficit Deadlift
1. Sumo def. DL - new shoes have 3/4" sole, standing on iron 45 lb plates
added belt and VersaGripps
450/10 in 5:09
Tinkering with some new programming, and this was my first time deadlifting with it. I've been doing my work sets for DL's as singles for a long time, so in this case, I knew I wanted at least 8 reps at my top weight. But for DL, that would mean 8 singles with 60-90 seconds between each. So I just used a stopwatch to make sure I wasn't resting too long, and got 10 in the time that normally would have taken to do 4 or 5 at most.
2. Front squat
285/3 x 4 sets - added belt for sets 2-4
3. Kneeling single leg curl - plate loaded device
90/10 left + 10 right
rest-pause-drop set: 140/7 left + 7 right + 4 left + 4 right + 90/10 left + 10 right
4. Calf press - on Cybex leg press machine
Tue. 2/12/13. Bench Press
1. Bench press
added Titan RAM
Absolutely a max effort @240 on rep 8. I'm glad I got it because it basically matched my last bench effort before the flu, where I went for 9 reps @240 but got 8 and needed a spot on the 9th. I'm 7-8 lbs lighter now, so that's not too bad.
2. Seated cable row - shoulder-width neutral grip
rest-pause-drop set: 180/10 + 6 + 150/11
3. Dumbbell raises
15's/15 left + 15 right - side
20's/15 left + 15 right - front
25's/20 left + 20 right - rear