Deadlifts and Mobility

I love going to Ben’s class because if time permits, you know you’re going to get a healthy dose of mobility.  My legs have been crushed since Monday’s workout and due to my lack of luck with deadlifts and my lower back in the last months, I was happy to be in his class last night.  Also, I got to workout with Niko – which is always a bonus.

This is us on a boat...not during a workout :)

This is us on a boat…not during a workout 🙂

We did some hamstring stretches with the band (2 minutes on each leg) and then we did the couch stretch (2 minutes each leg).  I normally HATE the couch stretch, but last night made me love it.  It totally helped my legs recover from Monday and I feel loads better today.  We also did some mobility work on our shoulders with the lacrosse ball.  Loved all of it.

Workout was to work to a heavy 2 deadlifts (not RM) in a strict 15 minute time cap.  Then it was a 10 minute EMOM – even minutes were 10 deadlifts, odd minutes were 10 ring rows (HSPU was prescribed, so, yea…ring rows for me).

I wasn’t sure how heavy I was going to be able to go.  My 1RM PR is 245#.  It went as follows: 135, 185, 205, 225, 235, 245, 255f.  I went for 255 and felt my back rounding and I couldn’t lift it without rounding, so I opted to just be happy with the 245.  After all, my old (and it was a messy 1RM PR) was 245# and I just picked it up twice in a row.  I was pretty happy with that number and stopped.

For the EMOM, I initially was going to go with 135, but I know that when cycling deadlifts my form goes to shit and I end up with low back cramping and/or pain.  So I dropped to 115#.  Lucky for me, Niko was initially going to go light and I saw him eyeing my bar (that had the 135#) and suggested we switch.  Turned out to be the best decision for both of us.  Hard workout, but overall great.

In cat related news, these kitties below are currently available and ready for immediate adoption at the Animed Animal Hospital in Dedham, MA.  Spread the word and get these kitties homes!

photo 2 (10) photo 3 (10) photo 4 (4)

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