Low handle trap bar deadlift - 350 - 6x3
A. Barbell pushups - +20 lbs x10, +40 lbs x10, +40 lbs x30
B. Chest-supported DB rows - 50s - 4x12
Fuck me, that 350 was harder than I thought. Stuck with it for all 6 sets, but was hoping to do a little more. Maybe next week. Pushups went well. Decent 80% session.
I've spoken about Dan John's 80% rule, in which about 80% of your training sessions will be "punch the clock" sessions. These aren't necessarily easy or sessions you sleep through, it just means they aren't anything spectacular, and they aren't terrible. But the point is that you go in, focus, and get the work done. And this is the key. Too often, coaches get convinced that every session needs to be a world-beater to make progress, and that's simply not the case.
It's also important to channel your energy and efforts where they matter. The point of the 80% sessions is that not every day is going to be a PR. You can do that, if you rotate exercises so frequently that you're doing something different every day, but then how to you judge progression? Additionally, too many athletes try to "kill it" in the weight room, when their sport is not a weight room sport. You are an athlete that lifts, not a lifter that plays sports. As Charlie Francis noted, "what are the high intensity elements, and how does everything else support them?" If your sport is not in the weight room, the high intensity elements should rarely take place there. Put your efforts where they should be. Show up, and put in the work.
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