Agile 8 + DeFranco’s Felt the foam roll on the upper back and lats today. Upper back and lats started getting sore a bit before noon today and foam rolling got to some tender spots, especially the lats. Thinking retrospectively, I think I’m going to stick with the chin-ups instead of doing the lat pull downs. I’m getting more bang for the rep with chin-ups than with lat pull downs.
Deadlift: 5×115, 3×140, 3×175 + 5×210, 3×240, 1×270
These felt very strong today, pulled with exceptional ease. I took a note from Wendler’s book and assumed a stance as if I was jumping to set up. My stance was noticeably wider than what I previously lifted with. Used regular grip on the 5 and 3 repper sets. Alternating grip on the last set.
Boring But Big 60%
Squat: 5×135 + 5x10x165
As I write this, I’m still lightly disoriented from the exhaustion suffered after finishing these. One thing I changed was to do quick triple or quadruple reps in quick succession with one breath. I found that resetting and going from a dead stop really hindered my ability to recover and sustain enough energy on subsequent reps. Of course, with that in mind, I made sure not to “divebomb” the reps. I got one frustrated grunt out on the 9th rep on the 4th set because my body started shutting down at the start of the 8th rep- its never failed to get my body jolted from going to sleep on me.
Ab Wheel: 10/8/6
These didn’t strain my back as much as before. One thing I changed with the way I descended on the roll out was, to roll out and keep my arms perpendicular to the roller until my body was in a push up position on my knees. From this position I then roll my arms out until my body is close to parallel on the ground. Then, when going back, I simply reverse this. I partitioned the lift this way because before I would bring my ass back before rolling my arms back to get myself into pushup position. This was putting unnecessary strain on my back and taking out upper ab involvement.