Exerbabble for 11-4-6

Today’s Workout:

BB High Pull:
5×6 @ 105 lbs (+1 rep, all sets)

Snatch-Grip Deadlift:
5 @ 195 lbs (+10 lbs)
5 @ 195 lbs (+10 lbs)
5 @ 195 lbs (+10 lbs)
5 @ 195 lbs (+10 lbs)
1* @ 195 lbs
2* @ 185 lbs

Close-Grip Chin-ups:

5 @ BW
5 @ BW
5 @ BW (+2 reps)
4 @ BW (+1 rep)
2 @ BW (-1 rep)

Low-To-High Woodchopper:
5×6 @ 50 lbs (+1 rep, all sets)

Unilateral Superset
DB One-Legged Romanian Deadlift: 8 @ 25 lbs
DB Bulgarian Split Squat: 8 @ 25 lbs

current bodyweight: 155.4 (- .4 lbs, weekly average of 155.75 lbs)

I noticed something funny with high pulls. I was getting more acceleration off the floor. Huh, isn’t that something. Since the largest plate was a quarter, it’s still below where the bar is when I do deadlifts, so I was pulling from a slight deficit. I wonder if there’s such a thing as deficit power cleans, to really work acceleration off the floor.

Deadlifts were going great until the last set, when my right hand’s grip gave out a little. I didn’t drop the bar, but I didn’t have my thumb on it anymore. Last thing I want is to drop the bar from midair with a giant CLANG. I was using a regular overhand snatch grip, as using an alternating grip with my hands so far apart feels weird. I took the nickels off, thinking I could finish off the set. Uhh. Whoops? Well, I’d rather my grip give out than my lower back. I’m right-handed, but I do most of my gripwork with my left hand, if you catch my drift.

To look back at where I was five weeks ago with chin-ups, that’s some progress. I couldn’t squeeze out a third on the fifth set, but oh well.

During deadlifts, my right leg felt a little weaker than my left, which was odd. So I toyed with that little superset I created, doing both legs one at a time. I didn’t expect my grip to start bothering me while holding all of 25 lb dumbbells. I had a little more balance on my right leg doing the RDLs, but not much more than my left. I think I’ll replace vacuum in Phase IV with one-legged RDLs. Yes, I’m asking for pain. Lots of pain. It’ll balance out the other three quad-dominant exercises. I’m just glad the BSS are first thing, I don’t think I’d have the patience for them in the middle or the end of a workout.

(By the way, LJ is still down. Here’s a friendly reminder to back up your shit.)