Luke 7-27-12 Deadlift

Deadlift inside rack
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds

Band Lightened Deadlift
515 x 3
535 x 3 x 3


Lunges


Hamstring Curls


Abs


Calves

Deadlift Assist Thursday 08-25-11

Good Mornings
165 x 5
185 x 5
205 x 5
215 x 5
225 x 5

Band Aided Deadlift
315 x 5,5,5

Banded Hamstring Curls
Banded Hyperextentions
Abs

Bodyweight: 164 lbs

The cheese deadlifts alone (also with 3 others)

What a week.. packed on monday, but only 3 other people showed up to deadlift at 8pm today??

Band-lightened deadlift:
used blues + greens. maybe 30 lbs off at the top and ~150 at the bottom?

675 x 1
675 x 3 @ 8
725 x 3, 3 @ 9

Probably should have used less bands. I was going for an unassisted lockout, but I had the bands too high to truly go slack at the top. Still pretty heavy though.

Low box² squats
Going very wide stance on these to stretch the adductors.
225 x 5
315 x 5, 5
335 x 5

These felt like work.

Finished with 2 sets of banded hypers and floor sweepers

Deadlift

Felt like garbage today.

Deadlift (suited, straps down)

405 x 4+1fail

385 x 5 @10

Good mornings

225 x 5, 5, 5

Low box squats

185 x 5, 5, 5

Banded hypers

BW+blue x 12, 12, 10

Finished with 3 sets of ball rotations.

Deadlift Day 10/28/2010

Band Lightened Deadlift

405 x 5

405 x 5

405 x 5

Rack Pulls

405 x 3

405 x 3

405 x 3

GMOPS

225 x 8

225 x 8

225 x 8

Bent Over Rows

185 x 8

185 x 8

185 x 8

Reverse Crunches

Morning bodyweight: 181.4. Back to competition weight !!!

08/19/10 Deadlift

Band-Lightened Deadlift (greens single-choked at pin 6)
405 x 2@7
455 x 2@8
495 x 2@8

Stopped here because my hips were really bothering me. Last week I did the same thing and worked up to a double at 585. This coming week I am going to take it easy on my lower days. I have been going pretty hard at it and with my hip bothering me, a lower intensity/higher volume week is needed.

Finished with some banded hamstring curls, banded hypers, and leg extensions.

Maybe I'll just save up posts for a week and do them all in one

Thursday

Band-lightened deadlift (greens at 4)

425 x 2

455 x 1+f

425 x 2 x 3

I'm not sure if this is better or worse than last time, but it probably is since last time was 5 x 5.

Stiff-legged deadlift

221 x 5

241 x 5

251 x 5

GMOP

185 x 10

195 x 10 x 2

Standing banded abs

Friday

Bench

160 x 2 x4

Pause bench (3 sec)

135 x 3 x 3

Dumbbell bench

60 x 5

65 x 5 x 2

Cable row

170 x 8

180 x 8

190 x 8

200 x 8

GHR abs

4.8.10--Deadlift

http://www.youtube.com/watch?v=kZwhNFOn4ik

Deadlifts:
135x5
After my first set, I had quickly realized that this felt a little foreign... Then I remembered that I missed last week, the week before it due to Spring Break, and the week before that due to finals. I had a feeling that today would be a pretty shitty deadlift day.
185x3
255
These served as my warmups for my band lightened deadlifts

Band Lightened Deadlifts (Greens, pin 5)
275x5 (last warmup)
315x5x2
325x5x2
335x5
Contrary to my prediction, I actually had a great deadlifting session. My form was really great on these, as I maintained my arch through my full lifts. Some were slower than I liked, but when Vit told me to be quick, I was always able to rip them off the ground. This was encouraging, but I already knew my lockout was strong so I'm hoping my overall better form leads to a new max around 350 pounds when this training split is done. This will count on me getting it off the ground quickly.

GMOP (pin 9/10):
I have found these to really be the best hamstring exercise for me, oddly enough (besides partner stretching).
135x5x4

Cable Abs:
80x10x3

This Saturday, I'm busy from like 9-4 so I'll probably bench on Sunday afternoon if anyone wants to join.

Dave, please post The Room drinking game.

Deadlift

Band-lightened deadlifts (greens on pin 5)
375 x 5
385 x 5
395 x 5
405 x 5
405 x 4+1slight hitch at the very top+10 second hold at the top by Dave's count

GMOPs
205 x 5
225 x 5 -PR
235 x 5 -PR
255 x 5 -PR
Dave forced me to go up in weight which helped today.

Lunges
135 x 8, 8, 8 per leg

Finished with 3 sets of Ball leg raises and Ball reverse hypers

4-8-10 Deadlift

Band Lightened Deadlift Greens at 5?

315 x 5

345 x 5

355 x 5

365 x 5

375 x 5

GMOPs at 9

135 x 10 x 4

Jump Stuff

Deadlift

Band lightened deadlift (blues)
455 x 2
465 x 1+1 failed at the knees
435 x 2, 2, 2
There was no band tension from the knees up but I think this is a good thing because my lockout sucks.

Good Mornings
165 x 10, 10
175 x 10
185 x 10
These actually felt really good compared to last week. It felt much better when I finished the reps quickly instead of taking a huge breath after every rep.

Pushin' and Pullin' 2: Electric Boogaloo

Band-lightened deadlift (blues at 6)

455 x 2

475 x 2

475 x 1+f

455 x 2 x 2

Current personal problem: power racks are too narrow for my stance so these feel kind of weird

GMOP

165 x 10

175 x 10

185 x 10

195 x 10

This might be my new thing.

Pause bench (3 sec)

115 x 3

115 x 3

125 x 3

135 x 3

Incline bench

135 x 5 x 3

Abs

RE Deadlift

Band-lightened Deadlift:
Used blues; ~220 off the bottom. Maybe 45 off the top? Should have lowered the pins one so it was full weight at lockout.
585 x 2
635 x 2
675 x 2
695 x 2
705 x 2, 2

Started off a bit rough. Lower back finally warmed up enough that it wasn't horrible off the ground. However, the left quad/bone thing kicked in around the 3rd set. Not as bad as monday, but still enough to make me worried.

GMoP:
225 x 10
275 x 10
315 x 10

Went light to avoid irritating the quad. These felt really really good today though.

Finished with band twists and leg curls.

03/11/10 Deadlift

My deadlifting has been messed up lately. Have had some persistent right lower back issues and been slow off the ground. Bands took off 135 at the bottom and zero at the top. Would have liked to get more work in today but had to finish a term paper.

Reverse Band Deadlift (greens @ pin 6)

405 lbs x 2 reps x 1 sets @ 7 RPE
455 lbs x 2 reps x 1 sets @ 8 RPE
495 lbs x 2 reps x 4 sets @ 9 RPE

Total Workout Time: 30m

BW (no dinner): 187.0

Making noise in the squat rack

Band-lightened deadlift

405 x 5 x 4

405 x 4+f

goddamn

Hips started going up during the last set, and using Wooden's way loose belt did not help.

Stiff-legged deadlift

225 x 5

245 x 5

255 x 5

GMOP

155 x 5 x 2

165 x 5

Banded hamstring curls

purple x 20 x 3

Abs and transversus

deadening lift

Band-lightened Deadlift
Warm ups felt so easy...
585 x 5, 5
605 x 5, 5, 5

Greens took off maybe 120 at the bottom. and not a lot at the top. Once again my lower back was not having this deadlifting business. The first rep was excruciatingly hard and then I could rep the rest out with no problem. Not sure if this is me being weak off the floor so much as it is my CNS resisting me picking things up (and putting them back down). Suggestions welcome.

SLDL:
295 x 1
GUGHHGHGHSDHSDHGHGH

GMoP:
185 x 10 (pffffft)
275 x 10
315 x 10

Initially, I wussed out on these as well after doing 185 x 1. However I was reminded that I called Vit out, so I decided I would do whatever it took. These didn't feel great but I was able to get some work sets in.

Finished with banded hamstrings.

3.11.10--Deadlift

Accidentally walked into the Wooden Center still wearing my "CA State Champion" button that I had made earlier in the day. Turned out to play into my favor...

Deadlift (for warmups)
155x5
205x5

Band Lightened Deadlift:
225x5
275x5
315x5x3 (on these, like all my deadlifts, I was having awful back rounding problems. Dave's solution? MOAR HIP ADDUCTORS. Ouch. I also had a minor hand injury during plate loading. However, the highlight of these lifts was Wooden Center worker Skye seeing my button and watching me deadlift like the champion I am... she was definitely impressed.)
275x5 (went back down in weight to get better form and it had mixed results... Dave was showing me form and I actually lost my balance and fell backwards without getting the bar off the ground... definitely one of the lowpoints in my powerlifting career. Luckily, Skye did not see this. About half of my lifts on this last set I actually used good form and it was reassuring to know I can do it, I just need to work on it more.)

Stiff Legged Deadlift:
155x1+fuck it my hands hurt and my back isn't too great right now... let's move on.

I go to check out the foam roller and guess who is more than eager to take down my info at the Fitwell Desk...

GMOP (pin 10):
135x10x3
I actually used good form on these and by about the 7th rep its exhausting. But we all know girls only care about your GMOP so you gotta do what you gotta do.

Banded Hamstring Curls (Greens):
3 sets

Abs:
3 sets

Deadlift

Band lightened deadlifts (greens @ pin 5(?))
I've only done these once before I think a year ago, so I was really bad about my weight selection, but now I know what weights to use for the rest of the cycle.
405 x 4+1fail at the top
385 x 5
395 x 5
395 x 4+1fail at the top
365 x 5

Stiff legged deadlifts
255 x 5
263 x 5
283 x 5

GMOPs
135 x 10
Dave indirectly called me a bitch, despite my immortal technique shirt, so I had to move up to 185.
185 x 8+few seconds rest+2 -I think my form was alright for maybe the first 6 reps.
185 x 8+few seconds rest+1 -Same story on this set.
I'm able to grind out reps using all lower back and shitty form, so I'm pretty sure my weak deadlift muscles are my hamstrings and glutes. Also, my failed deadlifts stop right above the knees where stronger glutes and upper back would finish the lift. Need to get better at GMOPPING.

Finished with Banded hamstring curls and Planks

Deadlift

Deadlift
341 x 5 sets of 2

GMOPs (off of #10 pin)
175 x 5, 5
185 x 5
195 x 5
These actually felt pretty good for a change. I think it helped to think about arching hard throughout the lift like Dave said. Also, we did these facing the mirror today and I realized that I feel the tension much better in my hamstrings when I focus on keeping my legs straighter.

Back raises
BW x 3 sets of 50 -massively massive lower back pump

Standing abs
100 x 12
110 x 10
120 x 10, 10

Deadlifts

1/29/09

Band Lightened Deadlift

green bands

365 x 5

365 x 4

365 x 4

365 x 5 bad hitch

365 x 4

Good-Mornings

135 x 5

185 x 5

185 x 8

185 x 8