Wednesday, September 14, 2016
Oracle Gym
11:45 AM
Warm Up
Sampson stretches, 30-20-30, Good mornings/jump rope couplet
Deadlift
Warm up with 45#, 95#, 135# then
5x5@185# E3OM
This felt pretty good and is designed based on 70% of my 275# 1RM
Thrusters
Warm up with 45#, 65#, 95# (95# was too heavy)
5x5@75#
This felt pretty good. I was most focused on hip extension and resting at the top of the movement.
Finished with mobility - wall squat, couch stretch
Surovetsky (Surovekskey) Deadlift Program
I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program. It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting. I have put up 315# before, but opted to start with a more recent max of 275#.
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