5th Annual H/F Deadcember

Already ordered my shirt! Running Big Back Billy as prep and will wrap it up on 11/29. Traditional deadlifts Monday and Wednesday; snatch deadlifts Tuesday and Friday.

All my Deadcember merch showed up yesterday.

My family finds the Deadcember shorts more acceptable than my orange Squatober shorts.

I'm digging these sweatshirts.

Knocked out the first workout this morning. It was a leg heavy day. Deadlifts and front squats moved really well. First set of BB Good mornings (and all sets of KB swings) was extremely smooth. As the weight went up, sets 2 and 3 were a little more difficult. Subbed captain chair leg raises instead of Ab Rollouts. I refuse to do Ab Rollouts as it felt like they caused me to tear something last year. I wasn't sure if it was 8 total lunges or 8 each leg. I ran it as 8 total since I started feeling a little discomfort under my right knee cap. I took a similar approach to the goblet squats and didn't push the weight for sets 2 and 3 as planned. Just stuck with my initial DB weight. Looking forward to the rest of the month.

Day 2 - Feliz Navi-Deadlifts

Deadlift: 8@60%, 8@65%, 6@74%, 6@78% (2.5 min rest)

Front Squat: 8@40%, 8@42%, 8@45% (of back squat TM; 2.5 min rest)

SS1 (2 min rest)
Good Mornings 3x8
KB Swings 3x8
Ab Rollouts 3x8

SS2 (2 min rest)
Lunges (with weight) 3x8
Goblet Squat 3x10
Planks 3x30s

Also I’m sorry for not adding today’s workout yesterday. I’ll step up my game.

Day 3 done, all in under 50mins but still struggling from long week off...

Day 4 in the books.

Heavy leg day, but I enjoyed it. I wouldn't have minded if the deadlifts were sets of 5. Front squats (especially the last set) I was happy he had it at 3 reps. I went with cable pull through instead of banded and added weight to the step ups and RFESS. Started light and increased each set. I was a little nervous on the slow tempo RFESS, but 3 seconds wasn't bad at all. I didn't have a good option for Nordics so I subbed in prone leg curls. For the lunges, I went with KB alternating lunges. Jump rope, the nemesis of someone with no rhythm... After last year, I bought a decent weighted jump rope. It was night and day different in being able to keep a streak going. No more starting and stopping over an over.

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Day 4 - Slow Rolls

Deadlift - 5 second eccentric; 2.5 min rest
3@55%, 3@60%, 3@65%, 3@70%

Front Squat - 5 second eccentris; 2.5 min rest
3@45%, 3@48%, 3@ 50%, 3@55% (% of back squat)

SS1 - 2 min rest
Banded Pull Through 3x8
Step Ups 3x5 each leg
RFESS (3 second eccentric) 3x5 each leg

SS2 - 2 min rest
Russian Leans/Nordics 3x8
Lunges 3x5 each leg
Jump Rope 3x50

No weight was specified on the supersets. In the comments Daniel said "at your discretion".

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Day 5 - Yukon Pull It

Rack Deadlift - bar starting spot just below knees; 2.5 min rest
6@65%, 6@70%, 6@ 75%, 6@80%

Overhead Press - 2 min rest
8@35%, 8@38%, 8@40%, 8@42% (% of bench press)

SS1 - 2 min rest
Bent Over Row 3x10
Side DB Raise 3x8
Ab Rollout 3x8

SS2 - 2 min rest
Pullup/Lat Pull 3x10
Tricep Extension 3x20
DB Hammer Curls 3x20

Knocked out day 5.

The rack pulls didn't feel as good as I was expecting. Not being able to use my legs to generate the initial push/momentum was tough. Got all the reps in with decent form, but I had to convince myself I wasn't going to hurt my back on the first rep of each set.

Very happy with the OHP sets. OHP is something I've been having issues with for a couple months now. Weight hasn't been an issue, but the motion itself was causing some pain. Sets were virtually pain free this morning and weight was spot on. Only the 4th set has a little slow down in tempo.

Both supersets were straight forward. I did sub captain chair leg raises instead of ab rollouts in SS1 and I increased the weight on sets 2 and 3 of the tricep extensions. Everything else I kept the same weight on all sets.

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Day 6 - Jokers Wild

Card value:
2-5 = multiply by 2 for reps
6-10 = reps of card value
Face Cards and Ace = 8 reps
Joker = Any value you want!

Deadlift - 3 min rest; Draw 4 cards (1 for each set)
60%, 68%, 72%, 75%

Front Squat - 3 min rest; Draw 4 cards (1 for each set)
45%, 48%, 50%, 55% (of back squat)

Accessory Work (to be done in order in as few sets as possible)
Lunges - 40 total reps
Good Morning - 30 reps
Goblet Squat - 20 reps
Wall Sit - 2 total minutes

Day 6 - Ugh

Today was rough (mainly because I'm a dumbass). Pulled king, 9, jack, jack for deadlifts. Had a brain fart and thought all face cards were 10 rep sets. Those extra reps took it out if me. Only hit 6 on the last set.

I was pretty spent moving into front squats. Pulled jack, king, 3, and 8. This is where I realized face cards were 8 reps, NOT 10. Completed the first 3 sets (with increasingly difficulty), but failed the last set at 6 again.

I went with walking lunges and a decent KB weight. Completed the 40 reps in 2 sets (30 and 10). For the good mornings, I used 35% of back squat TM. Completed these in 3 sets. Goblet squats in 2 sets using 25% back squat. Wall sits, two 1 min sessions.

Finished up with 30 min incline walk to keep my legs stretched out. Ready for a low key, restful weekend.

My bad, glad you caught it!