Wave Workout

The object of this workout called a "Wave", is to do sets at higher weights progressively. You do a one repetition set at a higher weight. Then you do your regular set at a lower weight. The idea is to overload on the one rep set and make the subsequent set easier.

Hard work as you'll see on the last one set rep.

The "Wave" then goes something like this (I'm doing deadlifts, you can apply it to other safe workouts).

135lbs deadlifts set of 5+ reps
225lbs deadlift set of 1 rep
205lbs deadlift set of 5+ reps
275lbs deadlift set of 1 rep
215lbs deadlift set of 5+ reps
305lbs deadlift set of 1 rep
225lbs deadlift set of 6 reps
375lbs deadlift set of 1 reps (this is where it gets difficult)
Succeeded at 325lbs for set of 1 rep

Checking Dead Lift Form

I shot this video of myself because I always wanted to see if I'm doing the lift correctly. Comments are welcomed. Videos are great for use as mirrors when other eyes are not available to help you out.

The weekend -- Labor Day

I had another chance to barbecue this weekend. There was some dancing as on my last episode but I was tired.

The day begun with real world dead lifts. I had agreed to re-arrange our pond's design and that involved moving all the pebbles and rock arrangements.

I had forgotten how heavy some of these rocks were. It's one thing to pick up a barbell with let's say 200lbs. There is the bar and the weight is balanced. A rock weighting 150lbs is much more of a challenge because there are no handles. I picked up alright, then I realized.. now what? That was just one rock. I needed to move various rocks around the yard over the deck and into the waterfall area of the pond.

A real world dead lift workout. The whole affair took three to four hours. Moving it here, move it there under the watchful eye of my gorgeous wife.

Once done came time for the grill. I setup my laptop as before, my speakers and tuned into Pandora.com for uninterrupted music listening. It was great but I was still a bit tired and dancing was not as energetic.

All in all it was an excellent weekend. My workout today will not involve lifting of anything!

That was my feeling until I went to the gym. I talked myself into doing front squats and as soon as that was done I did four twenty second sprints with full rest in between. So much for taking it easy.