Week 20: Intensity Day

Very strange workout. I wanted to do squats at 313 for 5, but only managed 4 reps. Not terrible, but definitely below my goal, so it wasn't a great way to start the session.  Deadlifts were pitiful, to be quite honest. My goal was to do 318 for 5, 368 for 3 and 388 for 1.  318/5 was fine, but I was only able to do 368 for 2. I couldn't even get the third rep off of the ground. I haven't had many good deadlifting sessions lately, so I think I may need to change how I train that exercise.

As I moved to the overhead press, I was thinking that the workout was going to be an overall failure for the day, so I had no set goals. The warm up sets felt pretty easy, so I decided to try a new personal 5 rep record, and I nailed it!!! (168/5) In fact, my confidence was so high, that I decided to try a one rep personal record at 176. I ended up doing it for 2 reps, as you will see in the video below.

After overhead presses, I did 3 sets of chinups and felt strong throughout. I finished the workout with some biceps curls and ab wheel.

All in all, I don't understand it. I followed up a horrible deadlift session with two personal records on the overhead press. I wish I knew why.

Bodyweight: 220 (pretty low-I guess that's what a lot of basketball does.)

Squats

Warm Up: 47/16, 138/6, 228/4, 278/3
Work Set: 313/4


Deadlift:

Warm Up: 138/10, 228/5
Work Sets: 318/5, 368/2


Press:

Warm Up: 42/10, 93/8, 133/4, 153/3
Work Sets: 168/5 (5 rep personal record), 176/2 (personal record)

Video: Press- 176/2

 

Chinups

9,9,8

Workout concluded with 3 sets of biceps curls and 2 sets of 15 each on the ab wheel.