Lifting for 9-9-9

Deadlift:
5 @ 135 lbs
5 @ 170 lbs
5 @ 195 lbs
10 @ 225 lbs

BB RDL:
5×10 @ 135 lbs

One-legged Back Extension:
8, 8, 5, 5, 5 @ BW

Maybe I could have gotten 11 or 12, but ten reps is where I felt comfortable without really grinding or having my form go to shit. Following Wendler’s formula of weight x reps x .0333 + weight= approximate 1RM, 225 for ten is around a 300 lb 1RM. Fancy that, my personal best is 300 lbs. Maybe the numbers got lucky, I tend to think simple equations like that for strength curves don’t always work.

RDLs taxed my grip more than anything. The all-out set put me out of breath, and I really didn’t feel like I recovered. Which is probably why Wendler recommends such a low weight for accessory exercises.

As for the one-legged back extensions, got an insane pump in my lower back. Felt kind of nice actually. I find it strange how people do a shitton of abdominal exercises to hit their “core”, when there’s still all the muscles on the backside of the spine to take care of. Which are arguably more important and more functional than having rock-hard abs.

I recall trying to stretch doing my off-week, and it was really difficult. I’ve always stretched post-workout, as that’s when you’re most limber. I just never realized how much more limber I am. Or, rather, how less limber I am when I’m not warmed up. If I had the motivation (or the goddamn space), maybe I could do a small stretch routine first thing in the morning. Flexibility is one of those things you take for granted, and wish you could get back as you get older. The whole not dying a weak, flabby, inflexible, out-of-breath pansy is the reason I got hardcore into fitness in the first place.

Think I’ll do my bench workout on Friday, then do my squat workout on Sunday. I shouldn’t be so OCD about having a workout “week” start at the beginning of the week and end on the weekend. The body does not know what day of the week it is. Moreover, proper rest is an integral part of this plan.

Working 9 hours today, but I’m off tomorrow. I didn’t even log onto Everquest yesterday! SO MANY QUESTS I STILL NEED TO DO.