First time back in the gym in a week. I've been getting antsy. Between sets of deadlifts, I had a conversation with Mr Coach about my training over the next few months. He recommended that I forego the January meet so that I can work up to a better competition in March. He's probably right, but I'll think about it.
8 pull ups
2x10 band rotator cuff
8 pull ups
3x5x70kg -- Thank God for spotters. Didn't need any assistance getting the bar back up, but they make a world of difference getting the bar out over the chest in the first place.
2x15x35kg cable row
1x130kg -- Somehow, I forgot to take a hook grip, and so it was just a straight double-overhand pull, which came crashing down just as soon as I locked out. Oh well, still got the rep, and with much better form than my top sets last time. After this came the "fun" part. See, I got this great idea that I'd like to take the squat nemesis workout, and apply it to my deadlifts today. This involves working up to a heavy single, then dropping down to 70% of that weight and working back up in triples, then dropping back down to 50% for 2x5 speed sets. All of this was just to accumulate a lot of volume with a decent load and good form, without it being impossible to recover from. Fro more information, check Nick Horton's explanation of his Squat Nemesis Workout and Program here. This was definitely more enjoyable than Smolov Jr, not that that's saying much.
Barbell Curl/Lying Triceps Extension/Calf Raise (circuit)