Workout for July 17, 2012

• Barbell Deadlift:
  • 275 lb x 1 reps (+81 pts)
  • 285 lb x 1 reps (+87 pts)
  • 295 lb x 1 reps (+93 pts)
  • 305 lb x 1 reps (+99 pts)
  • 305 lb x 1 reps (+99 pts)
  • Last pull with 10 sec hold.
• Barbell Squat:
  • 225 lb x 5 reps (+106 pts)
  • 245 lb x 5 reps (+121 pts)
  • 265 lb x 5 reps (+138 pts)
  • 285 lb x 5 reps (+158 pts)
  • 305 lb x 5 reps (+181 pts)
  • 325 lb x 5 reps (+207 pts)
  • 345 lb x 5 reps (+237 pts)
  • 365 lb x 5 reps (+272 pts)
  • 385 lb x 5 reps (+311 pts)
  • 405 lb x 5 reps (+356 pts)
  • 400 lb x 5 reps (+344 pts)
  • 395 lb x 5 reps (+332 pts)
  • 390 lb x 5 reps (+321 pts)
  • 385 lb x 5 reps (+311 pts) — Failed on 1st attempt. See below.
  • 375 lb x 5 reps (+290 pts)

Bit of a scare squatting today (at 385, during de-load portion). I tilted my head too far forward and felt myself about to be pushed to the ground. I relaxed, leaned over more and let the barbell roll over the back of my head. A big crash but no serious injury. Just the tiniest of bumps on the back of my head!

Lesson learned: Don’t do the “normal 20” sets of squats after a deadlift PR (especially since I haven’t done any serious DLs since April).

UPDATE:

It’s the next day, and still just one tiny bump.  I’m actually glad this happened.  I think I need subtle reminders from time to time that I’m a middle-aged human.

Upon reflection, the best part of the experience is that I was absolutely calm throughout. Relaxing—so the weight could roll off my body—saved me from serious injury. Had I panicked,  tensed up, and tried to fight the weight, I’m sure the result would have been dire.