[WotD] Thursday, February 25 – “Ow, F*ck!”


5/3/1 – Deadlift Day, Week 3

The plan was to do doubles all the way up the tree, rather than singles.

Unfortunately, the back wasn’t quite restored from the twinge on Sunday.

Warmup:

Deadlift: 1×15 @ 115 / 1×10 @ 135 / 1×5 @ 205 / 1×5 @ 255

Shrugs: 1×15 @ 115

Work Sets:

Deadlift: 1×2 @ 295 / 0x0* @ 345

* Punctuated with and ended by a sudden, sharp pain roughly where the left medial glute attaches to the posterior sacrum when the weight was about six inches off the ground, resulting in the title of this post being uttered at a fairly robust volume. Promptly treated with a hot shower, 800mg ibuprofen, Ben Gay, stretching, and a knock-off brand Icy Hot patch.

Considering how easily 295 went up, I probably should have taken an intermediate step at 315 or 325. Next week is de-load/recovery week, at least.

I just hope I didn’t fuck up my performance at the 5k on Saturday. I understand it’s supposed to be 45, breezy, and rainy, which suits me just fine.

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