Last night was pretty good, I managed to do my PR for deadlifts since my surgery. I remember during the summer lifting 200lbs for deads and thinking it would not be smart or even possible to go any heavier. Then I decided that I should at least have bodyweight as my goal for deads and squats and bench and maybe for OHP like I used to. Fact is that all these lifts put the same compression into my spine (with the exception of bench of course) so technically if I can squat 275 I should be able to dead 275. Anyway, last night I guess I was not paying attention to much of the weight I Â just kept going up the ladder as I usually do for bench. I started with warmups at 95lbs then 135 then 185 then straight to 225. It was not until after I completed 3 reps at 225 (TWICE) that I realized what I had done. So I was pretty excited. I have set a goal of 1000lbs total for bench deads and squats by the end of the year. At this point my PRs (again since my back surgery) are:
Bench 275 (although I am sure I can bring this up quickly with no issue)
Deads 225 No wraps or belt and hook grip not cross grip. Chalk of course.
Squat 275 No wraps or belt
That gives me a total of 775lbs for now. If I can hit my weight loss goals then I should be around 240 at New Years and repping a 1000lb total. My conservative self says bodyweight which would put me at 720 total but since I am already past that then an average of 333lbs per lift would be great. For now I will continue to try and hit 800 in a week and see how that goes.
Which brings me to my last point which is what to do next. I had thought of incorporating bootcamp workouts back into my regime which I think is still valid. That said, this would be my rotation:
Bench and pullups
Squats and pullups
Cleans / snatches / Olympic lifts / shoulders
Cardio / Yoga if required
I am tempted to do another 30WOD to be honest but I think that will have to wait until the spring. Unless of course I can fit it into my Cardio day. After all, HIIT is by its very definition cardio, right? We’ll see. For now, R15 will be the Millennium Round as I shoot for 1000lbs again.