Monday Training: Deadlift/Bench

I had 11 football players that wanted to lift this morning, so we all came in and got a voluntary workout in.

• Deadlift warm-ups
• FBB Bench warm-ups
• Pull-aparts: 50
• MB Throws: 400 yards of various throws
• Deadlift (from floor): 225x5/275x5/325x5/3x5@225
• FBB Bench: 205x5/235x5/265x5/3x5@205
• Pull-ups: 6x5
• DB Curls: 3x10
• Side Raises: 3x10
• BB Shrugs: 3x10

I did the main work in 26:10. Really solid pace today. I didn't kill it, but I wasn't resting much, either. The Deadlift workouts are just easier than the Squat work. Again, I decided to pull from the floor. I just stuck with 225/275/325 because it was easy to load and I know it's a good range to work with. No back issues from last time. So far, back feels great, now. I think I'm finally overcoming the lack of range of motion in my hip/back and getting back to my new "normal." Couple notes as I move through this phase.

1. My back feels tight, but in a good way, after squatting and pulling 3x in a week.
2. I NEED to do more rows. I neglect them because our DB's only go to 110 and pull-ups are so much easier to set up. That's just lazy on my part. The way it worked the last two workouts was pull-ups with deadlift/bench and rows with squat/press. Not sure it'll remain that way, but I need to just alternate them each workout. I also need to do more single-arm rowing. My mid back is very tight/immobile. Vincent Dizenzo mentioned that DB Rows have helped loosen his mid back up. So, it can't hurt for me to try the same.
3. The added conditioning work feels good. I haven't noticed a change in my physique, yet, but it feels good to do something active every day. I'll have at least one day off a week. So far, it's looking like Sundays. But, if I happen to miss a day during the week I'll just make it up Sunday.
4. As I go through this training I'm realizing that this set-up is much better for my in-season training. Because of my travel schedule with football I usually only get two days in per week. A third if we're at home. With this set-up I can use that third day to play around instead of having a set plan. I finished my first cycle today. I'll do one more and then go back to a slightly different set-up and take advantage of the free time I have to train this time of year. Or, I'll make the change Wednesday. I'll play that by ear. Either way, my numbers won't change and that's all that really matters. That consistency will still be there.

I'm off to shower and try to find some live music this afternoon. Hopefully, Kentucky does that kind of thing on Memorial Day like we did up in Massachusetts.