27 March 2013-The Return of The DeadLift

As i am still re-structuring, the week is disheveled to say the least. The weekend will be a snow globe for training. I was not entirely sure what to tackle today. I need to get a run in but i can do that this weekend if all else falls through. The restrictions have been changed so why not do something i cleared to do? So i opted to get my first Deadlift sessions of the year and post Surgery. My max Deadlift is 440 lbs. Going into Surgery i Deadlifted, 340 lbs x 5 reps the week before Surgery to be exact. In all honesty my two main thoughts going into Deadlifting this morning was expect nothing and focus on technique. So with that in mind I  got to work.

Done Before /During /After Deadlifts
GHR 5, 5, 8
Banded Side step 2 x 10
Banded Monster Walks 2 x 10
Rainbows 2 x 10
Black band Facepulls 2 x 50

Deadlift
2 x 5 x 95
2 x 5 x 135
2 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 245

I took my time. Made sure to run through my technique cues and squeeze the weight off the floor. next time i will add some TKE's to my warm up just to ensure my VMO is contracting a little harder. But over all for a first time out i was very happy with this. 55% of my all time PR is very solid to start from. I might have had some more weight in the tank but physically this felt like a solid place to end at. The Knee was tired but not over fatigued. So i moved onto another favorite activity.

Front Squats
1 x 10 x bar
3 x 10 x 95

Very solid for all 3 sets. I will try and add a 4th /5th set next week. From there i will add ten pounds, drop 2 sets and repeat the cycle. The goal of front squats is to make my Quads work hard through some volume. Which will add strength and Size to my leg. In the process the atrophy should disappear. I am working on how to intelligently add single leg stuff into my trg without going to crazy. having extra pieces is a good thing but i am trying to keep my training simplified.
So a very short simple session today. Getting some solid work in but working the volume back in.

Keep Moving Forward, Keep Getting Strong(er)