[Phaedrus49er]

Strength III, Workout C-4

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 (3/2/1/3/2/1, 201, 240RI) - 3 @ 245, 2 @ 265, 1 @ 285, 3 @ 260, 2 @ 285, 1 @ 320

--rack pull (2/2/2), 201, 180RI) - 2 @ 325, 2 @ 335, 0 @ 350

--snatch-grip box deadlift (6/12, 201, 90RI) - 6 @ 135, 12 @ 95

SUPERSET (no rest)
--Zercher good morning (4-6/4-6, 211, 90RI) - 6 @ 55, 6 @ 65
--hanging leg raise (8/8, 10X, 90RI) - 8 @ BW, 8 @ BW



Notes:
--I <3 deadlift day. Deadlifts make me happy. I will miss deadlifts over the break.
--I was worried going into today because of some odd pain radiating from just above and below my right glute (felt it in my extreme lower back and extreme upper hamstring). I did some extra SMR work last night and iced it this morning with no change in the occasional pain. The last time this happened, it was a tight glute (*toss to the peanut gallery*) that loosened up after SMR work, and the pain went away. This time, no dice, which led me to think it was some kind of nerve issue. It obviously didn't affect my strength today, and now I'm done with any concentrated lower-body work for the next couple weeks, so it should have plenty of time to subside.
--On a related note, I just couldn't stomach not moving up on my deadlift 1RM, so I did. Barely. I approached the last set of rack pulls with the same mentality and missed both attempts. Oh well. Had I pulled 245lbs for 1RM, I would've wondered if I could've pulled 250lbs, so I had to try.
--The girl popped her first callous today after building them up along with her lifting loads over the past couple weeks.
--One more day. I am fried.