Strength II, Workout C-1
Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--deadlift (4/4/4/12, 201, 180RI) - 4 @ 225, 4 @ 235, 4 @ 250, 12 @ 135
--quarter-squat (3/3/3)*, 201, 180RI) - 3 @ 255, 3 @ 255, 3 @ 255
SUPERSET
--Bulgarian split squat (2 x 8-10 each leg, 201, 90RI) - 10 @ BW, 10 @ BW+25
--back extension (2 x 8-10, 20X, 90RI) - 10 @ BW, 10 @ BW
--hanging leg raise (2 x 6, 222, 90RI) - 6 @ BW, 6 @ BW
* denotes rest-pauses during all three reps of all three sets (must use rails instead of hooks to rest the bar on next time)
Notes:
--Hooray for deadlift day!
I'll save a long and stupid story for last, but it was a great day. I ended up using a chalkless chalk bag I got from REI last week. I think "chalkless" is a misnomer--it's more like clear chalk because there was definitely particulate in the air (sun was streaming through the windows where I was working out), and my eyes and nose dried up a bit as well, but that stuff works GREAT on my hands.
--Rack pulls are a bitch. I set the stops at just below my knees so they'd be slightly bent at the start of the movement (I assume these are just partial-range deadlifts and should mirror that portion of the lift). Yay or nay on that setting?
--BSSs seemed easier today, even with the added weight, but I also had a slightly lower back step since I had to MacGuyver a seated calf raise machine for the purpose (back extension apparatus right next to it and far far away from the aerobics steps). Awaiting DOMS.
--Most surprising today were the hanging leg raises. In addition to my grip actually holding out, I completed a full ROM fairly easily (not that they were easy, but I made it through the full ROM). Only at the end of the second set did I really start to fatigue. I have to wonder if my arms/shoulders weren't torquing my torso up rather than it being an abs-only movement. I'll have to concentrate more on ab contraction next time, though again, the extend of DOMS has yet to be seen.
--Only one day left of this godawful schedule. Looking ahead to tomorrow, I think I'll be on the cable lat pulldown rather than attempt bodyweight-plus pull-ups considering my chin-up performance the other day (and what's left of my grip after today).
--Finally, the long and stupid story: it was totally worth the fatigue of this week's schedule to get in there when I did today, stand five feet from the power cage, and wait and stare at the jackass bean-pole, red-dotter (call me racist if you want, but the guy was pissing me off) doing BB wrist curls at every conceivable angle. He got visibly agitated but continued, knowing I was waiting on him, so I set up just a few feet behind him and rather gaudily and obnoxiously did my first three deadlift sets, after which (yes, if you're counting, that's three minutes' rest between each set plus work time) he'd come back to the power cage for more wrist curls after (during my sets) sitting on a bench right beside the cage doing DB wrist curls. While he's doing his second round, I unload all my plates except two 45-pounders, walking right by him on each pass to rack the weights on the cage's pins. By the time I got back to my now-135lb bar and turned around to stare at him more, he left his bar loaded (55lbs) to go back to his bench. I guess he was on a multi-superset wrist curl program, but as soon as he moved away, I deadlifted my bar (which weighed more than he did), walked it over, and proceeded to do my final full-ROM set right at the cage, after which I took his bar off, replaced it with mine, put my rack pull weight on it, and stood inside the cage visibly staring at my stopwatch until time for my reps. Was my etiquette questionable? Of course, but for some reason today, I just didn't care--I was in a mood. Figures I didn't pick today to wear my "no curling in the squat rack" shirt.