re: 5th Annual H/F Deadcember

I haven't worn mine yet. I don't wear the shirt until the PR day. It's like my reward; same for Squatober.

Day 9

Daniel jumped right in head first this week. No playing around with the reps and weight. Overall the deadlifts moved very well. I'd say the 5@80 moved much better than the 6@80 rack pulls from last week. Bench wasn't as smooth as deadlifts, but it was pain free (huge WIN). Dips weren't perfect as I didn't go absolutely full range (more like 75-80%). However, I did hit all reps. That is improvement from last month where (similar to bench, OHP, and DB press) I was having pain in my shoulder; slowly but surely getting better and making improvements. Rows, leg raises (in lieu of Ab Rollouts), inverted rows, and DB incline were all straight forward. I wasn't 100% sure what he wanted with Bicep Curls, so I went with basic alternating DB curls.

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Day 9 - Frosted

Deadlift - 2.5 min rest
8@70%, 6@75%, 6@78%, 5@80%

Bench Press - 1.5-2 min rest
8@70%, 6@75%, 6@78%, 5@80%

SS1 - 2 min rest
Dips (w/weight if able) 3x10
DB Rows (HEAVY) 3x8
Ab Rollout 3x8

SS2 - 2 min rest
Inverted Rows - 3x10
DB Incline - 3x10
Bicep Curl - 3x8

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Day 10 - Toboggan

Deficit Deadlift - Stand on block or bumper plate; 2 min rest
6@55%, 6@60%, 5@65%, 5@70%

Back Squat - 2 min rest
6@60%, 6@65%, 5@70%, 5@72%

SS1 - 2 min rest
DB Squat Jumps 3x5
Good Mornings 3x8
Medball V Up 3x8

SS2 - 2 min rest
RFESS 3x5 (each leg)
Russian Lean/Nordics 3x8
Backwards Sled Drag 3x15 yards

Rough one today.

I woke up this morning feeling a bit under the weather with a little cold but I carried my arse to the gym anyways. I had to cut out the last super set bc I was running late and dragging arse. Need to hydrate up and get ready for tomorrow. Looks like another doozy.

Day 10

I'm not sure if every woman has said it, but I'm sure they've thought it.... That extra 4 inches makes a huge difference. I'm not one that tends to let the bar slam down on deadlifts, but there was definitely less control on the descent of the last set this morning. Squats were solid with no complaints. Today was all legs and core, supersets included. Went decently heavy on the good mornings (40% of squat) and increased weight throughout the RFESS and prone leg curls. I'd say my med ball V-Ups were more of U-Ups, BUT I kept my heels off the ground to stay under tension. I think the turf track at my gym is 25yds so I just drug the sled the entire length instead of guessing where 15yds would be. Solid leg day for sure!

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Looks like tomorrow calls for benching and curling in the squat rack!!!

Day 11 - Candy Cane Pain

Deadlift - 3s hold below the knee on the way up, then complete rep; 2.5 min rest
3@60%, 3@ 65%, 3@70%, 3@72%

Overhead Press - Press halfway, hold 3s, finish rep; 2.5 min rest
3@35%, 3@38%, 3@40%, 3@42% (of bench TM)

SS1 - 2 min rest
Pull up (hold at top for 3s) - 3x3
Bench Press Iso Press (immovable, halfway up) - 3x10s
Side DB Hold (level) - 3x10s

SS2 - 2 min rest
Bicep Iso Hold (immovable, halfway up) - 3x10s
Overhead Tricep Extension - 3x15
Plank - 3x30s

Notes: For the iso holds, do it against a rack J-hook, car bumper, large yeti or husky lifting buddy. Just needs to be something immovable.

I read through it this morning and I am also not looking forward to it. I remember those iso hold bench press from last year and thought they were strange.

I didn't care for todays workout. In and out in 48 minutes. It was definitly an easy day and much needed after the first two days this week, but I barely broke a sweat.

More front squats tomorrow

Can’t wait to watch a bunch of nerds try to do overhead squats

Day 12

Not a fan of sumo deadlifts. I like to deadlift in socks and that wasn't happening this morning. I felt like my feet were going to slide out so the shoes went back on. Also the feet placement/rotation was just... odd. On the first set my hips, knees, ankles (hell, maybe even my toes) started cracking and popping. Weight and range weren't an issue at all. When given a choice, I'm sticking with traditional or snatch deadlifts. Front squats weren't too bad. I had to catch my breath on the last rep or 2 on set 3.

Superset 1 was straight forward. Increased KB weight on each set of step ups. Same with the pull throughs. I did cable instead of band and increased weight on each set. I'm not a sit-up or crunch person, so those sucked. I put extra effort in squeezing at the top instead of just trying to rush through them as quick as possible.

Superset 2... I've never done overhead squats before and had no idea what to expect. My typical warm-up is 3x5 empty bar squats, good mornings, OHP, RDL, and bent rows. Today I subbed the squats for OH squats so I could try and get used to the movement; definitely glad I did. I had absolutely NO idea what weight to use on the first set and started too heavy. I had to bail (controllably) on the 3rd rep when I lost the center of balance. Restated set 1 using just 65# and it went well. Went with 75# on sets 2 and 3. It wasn't really an issue holding the weight over my head, it was keeping it centered and controlled. These are definitely something I could get used to. With squat in the name you think the focus is on legs, but it really felt more like a core exercise. Those plate twists had my back cracking like crazy and opened up some range of motion.

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Day 13 - Pullathon

Deadlift - 2 min rest
8@60%, 7@62%, 6@64%, 5@66%, 4@68%, 3@72%, 2@75%, 1@80%

Bench Press - 60-90s rest
8@60%, 7@62%, 6@64%, 5@66%, 4@68%, 3@72%, 2@75%, 1@80%

Accessory Work (in order, as few sets as possible)
Shrugs - 50 total reps
DB Military Press - 40 total reps
Pullups - 30 total reps
Bicep Curls - 20 total reps
Tricep Extensions - 10 total reps

I do enjoy the sumo deadlifts a lot. I felt stronger for some reason. Maybe just in my head.

And I agree. Those overhead squats felt awkward and I was asking for injury. I stuck with the 45# bar and still couldn’t go deep at all.

Tomorrow is going to be a doozy.