29 October 2014
Light Night

Well the DOMS from intensity day hit my left arm so bad I could barely move it for a day and a half. My tricep pretty much seized up and took just over a day to loosen back up and two days for the soreness to go away.
Because of that I skipped my volume day this week for recovery. I originally planned to do a rest or deload week about every 4-6 weeks so this became a rest week. I did light night but I am going to give intensity night a pass this week. I have a annual fishing trip for the opening of the high country trout season so a rest week works right in.
On a plus I got the local powerlifting coach set to look at my deadlifts and help sort me out next week. Our schedules haven't meshed lately so it was good to catch up tonight for a bit. He had some massive lifts when he was competing so I am looking forward to the feedback.
 

Squats - No big deal with the safety bar squats tonight. I didn't move the weight up tonight and I am not sure I am going to move it up too much between now and competition time. With intensity getting heavier and volume day providing the stresses to get stronger I want to be sure light night allows some recovery.

OHP - similar to squats I am holding the weight on presses for now. even keeping the weights on hold strength can be gained. As long as you are working you won't lose strength. My bench is getting heavy on intensity day and I want the recovery from volume day.

Rows - Holding the weight here and it has helped my form. I am getting some good reps with the weight coming up better on every rep. I've had good results just holding at a weight in the past and it is working again.

Back extensions - I did these while I was waiting to get into the squat rack. I don't mind doing these first because they help with warming up the lower back and hips for the rest of the workout.

Cable pulls - I haven't been as consistent as I want with these so I put them in to night as an extra. The lower back gets that good stretch and feels better after these. I need to be more consistent at getting these in. I think they are giving some benefit to the posterior chain work that I need.