re: 4th Annual H/F Deadcember

I'm glad I wasn't the only one who thought today was a hell of a start to Deadcember.

I grabbed straps for the 4th set of deadlifts and the heavy DB RDLs.

Don't think I'd have hit 10 reps on either without them. I had a hard time getting myself to actually start the 2nd and 3rd sets of SS#1.

SS#2 was by far the easiest portion of today's plan. By no means am I saying it was easy. It was just the easiest section and probably should have fallen under the cardio heading.

Hahaha. Between the DLs, RDLs, front squats, and Goblet squats, my legs are spent.

I'm kind of dreading tomorrow. Just glad my back feels good. It's fatigued, but no pain.

I pulled something in my lower back a few days before Thanksgiving squatting and that had me down for over a week. I was a little worried that first set of front squats, but there was no pain.

Looking forward to see what the next workout is.

Also, this year's Deadcember t-shirt is superior to last year's.

After a few weeks, I'm happy my T shirt, flag and stickers are arriving soon

I am happy with how the first day went and looking to see how my form and capacity improves over the month

I had to use the BB and squat pad for back ext and an easy bar for ab roll out.

Ordered a glute/ham roller on Black Friday sales, which will come tomorrow.

Jump rope was a big nastagalia hit from childhood and forgot how much fun it is.

Thanks for the advise earlier on how to manage the Deads over Xmas break. I have arranged to get access to a local gym when visiting family over the break.

What time does tomorrow's workout drop?

Dropped at 11am CST.

Deadlift (2.5 min rest)
*5 seconds eccentric
*4 sets of 3 reps
*65%, 70%, 75%, 80%

Bench Press
(Same as deadlift)

SS#1 (2 min rest)
Pull-up/Lat Pulldown 3x10
DB Overhead Press 3x10
Plank 3x30s

SS#2 (2 min rest)
Bent Over Row 3x10
Close Grip Pushup 3xfailure
Shrugs 3x25
*Doesn't specify BB vs DB. I'm going DB.

Day 4 down

Today was a quick one. Those 5 second reps on bench and deadlifts are VERY different from the norm. To me they're more intense than the slow squats from Squatober. Enjoying this so far.

Day 4 felt great. Boy those pushups to failure were surprising. I had no idea what I was going to get. Got 25, 20, 20

Day 5 down

It's only the 3rd lifting day, but I'm definitely second guessing my TM. I haven't failed a set, but I'm having to push harder than normal to complete the deadlift sets.

Deadlifts were just heavy and tough, but I got them all done.

Squats were the easiest portion of today (I'm not counting the max height jumps).

For SS1, I went with BB RFESS. Those were a little challenging. I got a cramp in the calf of my raised leg, That was an interesting conundrum as I couldn't decide to compress my leg or stretch it open. Wall sits burned a good bit. Ab rollouts... those damn things can go to hell. I knew they would suck today as my lower abs are still sore from Friday. Today felt like I was being ripped open. I got them done (and engaged the abs; not lower back, arms, or shoulders), but couldn't go down nearly as far as you're supposed to.

SS2 wasn't too bad. I wasn't sure the best way to approach it so I just used the leg curl cable machine then went to the cardio room for the junps and crunches.