Back Squat
5x45, 5x95, 5x135, 5x185, 5x225, 3x275, 3x315
5x365 @ 9
5x365 @ 9
5x365 @ 9
I had to look into a mirror the whole time, which was distracting, but at least they had a squat rack. I good-morninged some of the later reps.
Bench Press
5x45, 5x95, 5x135, 3x185, 3x225
5x245 @ 9
5x245 @ 9
5x245 @ 9
Easy.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455
5x495 @ 9
5x495 @ 9/10
(4+1)x495 @ 10
I actually tried to pull a straight 5 reps on the last set, but simply ran out of gas on the fifth rep. I rested for about a minute and pulled the last one, which was a mistake, since I came the closest I've ever gotten to puking after a lift. I actually had to lie down for a few minutes to keep my innards inside.
All in all, this was a surprisingly pleasant experience. The staff were actually very gracious and not officious at all. The only annoying thing was the lack of space. I had to deadlift underneath the pullup bar. But they had round plates (big kudos there) and even had some 100lb plates, which even the Z-center doesn't have. Some highlights:
- The old man (who I think owns the place) who scolds me after every deadlift set, saying that I will eventually get paralyzed and that I should stop showing off. Besides that, he's actually a pretty kindly old chap.
- Me taking off my squat shoes to put on deadlift slippers right in front of a trainer girl and her saying, "Hm, good idea. Lifting barefoot actually teaches your body better proprioception."
- Getting complimented on my squat form by another trainer.
- Absolutely no comments about my chalk usage.
And, lastly, don't ask about the logic behind this workout or its timing. There is no logic. It was probably a stupid thing to do. But I won't be able to seriously train until next Tuesday at the earliest, and even then it'll be iffy. I'll try to hang out with the UCLA team at least a couple times while I'm in LA, where I'll be from June 19 to July 6. I'll see you all when I get back.
-- The old man was right. Deadlifts hurt your lower back, but squats are even worse, since these also hurt your knees. Instead, you can do back extensions holding a 25lbs plate. It's exactly the same, only safer.
ReplyDelete-- But seriously, the 5th rep was probably more of a mental thing, but since a full minute (and not 2-3 seconds) passed, it doesn't count as part of the set anyway, so why do it?
-- I remember that Nate sent me a link to the UCLA blog, and they seemed to have some very good lifters. Definitely worth a visit.
I think I was mainly just pissed that I still can't get 3x5 at 495. It was so close too...
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