Week 19: City Gym and sore back
Saturday, 7 May 2005: Coan/Phillipi deadlift, week 6
Saturday is obviously the worst day to train in Helsinki. After having looked at a digital camera candidate for Måns at the computer outlet Verkkokauppa.com we headed over to Töölö Gym since the neighbourhood gym is no more. Arriving at their door at 5.30pm, we were surprised to notice that they would be closing in thirty minutes. We jumped into Måns’s car with the auspicious register plate (YAK) and headed over to Hot Gym, a place we vaguely recalled as being open 24h. We were greeted by very hot looking neon lights… and a sign that told us the gym is open on weekends to key card holders only. With Metal Gym being at the other end of Helsinki (besides, I didn’t quite feel up to doing my puny deads at the Finnish powerlifting mecca) the Yak mobile next took us to City Gym, a basement gym located in front of the Radisson Sas Royal Hotel . Turned out they closed at 7pm, so we were on for forty minutes.
We’ve visited City Gym once before, in the early 90s. I vividly recalled how impressed we were with the modified row machine (modified rows were our life then more or less). Besides that, my memory of the place was rather faint. Seven euros, and perhaps two minutes, later I was walking around looking for a suitable place to do week 6 of the Coan/Phillipi deadlift program. There was no power rack to be found (goodbye good mornings off pins!), but they had two squat racks with a deadlift-friendly area in front of them. My back had been feeling rather stiff for most of the week, perhaps not totally unrelated to a certain early morning deadlift session, but decided to give the old pull a try anyway. I got through the workout OK, but by midnight I could tell it hadn’t done my back any good. The next day, I was feeling a burning pain in my low back. Shouldn’t have done that, shouldn’t have done that. I couldn’t help but worry that this spelled the end to this deadlift cycle. Had I done too much after all?
Deadlift (85%): worked up to 2 @ 120 kg/265 lbs
Speed deadlift (70%): 3x3 @ 97.5 kg/216 lbs (90 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 85 kg/188 lbs
Stiff-leg deadlift: 3x5 @ 95 kg/210 lbs
Underhand (reverse) grip lat pulldown: 3x5 @ 95 kg/210 lbs
Bent over row: 5 @ 60 kg/133 lbs (light set)
Total training time: 45 min