Luke 1-26-12 Deadlift assist

Band Resisted Deadlift (bands lift 400 pounds of plates partially off the ground at the top)

135 x 3 x 2

185 x 3 x 4

Low Box Squat

185 x 5

225 x 5

Safety Bar Slight Pause Squat

2 plates per side x 3 x 4

Glute Thrusts

425 x 5 x 2

abs, jumps

Luke 11-10-11 Deadlift

Good Mornings

275 x 8

295 x 8

315 x 8

Deadlifts against green bands

235 x 3 x 2

245 x 3 x 2

275 x 3 x 2 all reps were quick

Banded hypers

Transversus

Deadlift Assistance

7/21/11

SLDL

225 x 5 x 2

275 x 5 x 2

Band-Resisted DL greens around 100# plate

a bunch of botched sets first

225 x 5, 275 x 3, 225 x 5

Dumbbell Swings, Banded Hypers, Transverse

Deadlift Assist Thursday 07-21-11

Good Mornings
185 x 5
205 x 5
225 x 5,5,5

Band Resisted Deadlift
225 x 5, 5, 5

Banded Hypers
Dumbbell Pull-Throughs
Abs

Bodyweight: 161.5 lbs

Deadlift assistance 7/21/11

Good mornings
315 x 5
335 x 5
365 x 5
385 x 5
405 x 5 

Speed pulls w/ greens
275 x 5
315 x 5
335 x 5
365 x 5
365 x 5
Soooooo tiring

Lunges
185 x 5 per leg
185 x 5 per leg
185 x 5 per leg

Banded hypers with blues
3 sets of 20

Abs
3 sets of floor sweepers

Deadlift Assist.

7/7/11

RDL

did these instead of GMs to save my elbow

315, 335, 345, 335 x 5

Band-Resisted DL

we quadded the oranges

135, 155, 185, 185 x 5

Leg Press, Banded Hypers, Abs

Deadlift Assist Thursday 07-07-11

Good Morning
205 x 5
225 x 5
245 x 5
225 x 5, 5

Band Resisted Deadlift
135 x 5
135 x 5 with chalk from here on
145 x 5
155 x 5

Banded Hyper-extentions
Leg Press
Abs

Deadlift Assistance

6/23/11

Good-Mornings

265, 275, 295, 315 x 5

Band-Resisted Deadlifts

short oranges + quadded long oranges

225 x 5

225 x 4

215 x 5

Leg Press

4 plates x 3 sets

Banded Hypers, Abs, PNF

Deadlift Assist Thursday 06-23-11

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

Band Resisted Deadlift
135 x 5

Leg Press
4 plates x 6,6,6,6

Abs

Bodyweight: 162 lbs

Deadlift

Elbows hurt like shit during this workout. It was probably worse than usual since I didn't eat at all before lifting. It's probably going to be 10x worse when shirt work starts.

Band-resisted deadlift (grays)

Tried a couple of sets at 185 but I couldn't set them up without the 100lb plates moving so I moved on.

Stiff leg deads

305 x 5

315 x 5

325 x 5

Box squat

185 x 5, 5, 5

Hyperextensions

BW x 50, 50

Banded Deadlifts. Thursday, 12/2/10.

Band Resisted Deadlifts (purples doubled)
245x1 --> P.R.!!!!
245xfail (barely failed at top, nonetheless could not lock it out)
245x1
-> slowly improving at these. cleans are helping my explosion off floor.

Good Mornings 4x5
135
155
175 --> P.R.!!!!
175

Stiff-Leg Deadlifts 3x8
225
225
225

Banded Hamstring Curls (with green) 3x8 + long pause

Transversus Foam Roller Leg Raises 3x20

Free Motion Calf Press 3x10 (each leg)
260
260
260

Cable Abs 3x5
100
110x4 --> P.R.!!!
100

Deadlift

Band-resisted deadlift (doubled purples-3" from end of the bar)

295 x 1

315 x 1

Last time I pulled raw with straight weight was 7 weeks ago. I look forward to this next cycle of raw deadlifts...especially after seeing Kyle's video.

Good mornings

225 x 5, 5

235 x 5

Stiff legged deads

275 x 6, 6, 6

Finished with banded hamstrings (green), transversus abs and some stretching

To Danny, Misael, Dave, Ross, and Ryan: I've uploaded your videos. Embed them in your posts so you can have them on the blog.

Various Workouts

10/23/10 - 10/28/10

Amongst many personal problems, I had no spotter for anything

Squat

225, 235, 245 x 3

Box Squat

165 x 6 x 4

Good-Mornings

135 x 8 x 4

Self Band-Resisted Deadlifts orange single bands

185 x 3 x 3

I don't think these were quite as much as doubled purples, as they were advertised on elitefts.

Kettlebell Pull Throughs

18kg x 3 sets

Ab Wheel

Dumbbell Bench

worked up in sets of 5 to 85 x 5

Sleepy Press

185 x 3

195 x 3, 3, 3

Skull Crushers

85 x 5, 4 (weird EZ bar)

70 x 10 (normal EZ bar)

Close-Grip Pullups

Cable Curls

Sets and reps are irrelevant when you look in the mirror and see you have achieved DA PAMP!

Turkeylifts

Happy Thanksgiving!!

Band-resisted deadlifts (doubled purples)

315 x 1

335 x 1, 1 -lockout a little slow

I doubled the purples around 100lb dumbbells, but there was definitely less tension than we have in our usual setup at school. I weighed a doubled purple around a barbell right around the top height of my deadlift and it weighed ~60lbs, which means that its 120lbs total tension at the top. I'm pretty sure with the setup at school using 100lb plates, the bands are ~160lbs total at the top since they're stretched out a lot more, which means that the bar is about 445-455lbs at the top. I think the math is right, but we'll see if my lockout got stronger when I do regular deadlifts in a couple of weeks.

Good mornings

235 x 5

245 x 5

255 x 5 -lower back started rounding

185 x 8

Stiff legged deads

285 x 8, 8

Morning BW: 184.6lbs...going to try and beat my PR weight of 192.5lbs today.

Deadlifts. Thursday, 11/18/10.

Band-Resisted Deadlifts (heavy singles belted)
-> with purples (doubled)
225x1
225x1
225x1

Good Mornings 4x5 (no belt)
135
135
135
135
-> kept these a little lighter to focus on form.

Stiff-Leg Deadlifts 3x8 (no belt)
225
225
225

Banded Hamstring Curls 3x8
-> with greens

Free Motion Calf Press 3x20
240
240
240

Box Jumps (tall box) 3x8 BW

Weighted Sit-Ups (Reverse Glute Hamstring Raises)
25x4+f
25x4
25x6 --> P.R.!!!!

Aerobics Ball Oblique Lateral Leg Shifts
3 sets till failure

Stretching

Deadlift

Band-resisted deadlift (doubled purples)

275 x 1

285 x 1

The bands probably add like 120ish at the top?

Good mornings

225 x 5

245 x 5

255 x 5

265 x 5

Stiff legged deads

275 x 8, 8, 8

Finished with banded hamstrings (green band), ball abs, plyos, and stretching.

And here is Dave pulling a deadlift PR after not deadlifting for 2 months. He's the Jurgernaut bitch.

Deadlift sort of

Friday was insane both mentally and physically. I was not in the best state on Saturday for lifting, unfortunately.

Band-resisted Deadlift:
225 x 3, 5 w/ black deadlift bands
275 x 3, 3, 5, 8 w/ black deadlift bands
275 x 3, 5, 5 w/ black deadlift bands + quadded minis

I started on regular deadlift, but couldn't get things moving. I though the banded work my shock my CNS back into action. Weight was ~500-600 at the top? I felt really strong at lockout, but my off-floor work is horrible right now. I plan to fix this with some new exercises in the coming weeks.

Deadlift off blocks:
conventional, no belt.

225 x 8
315 x 8
405 x 1 @ 10+

ughh... this was due to me being worthless

Shrugs:
405 x a lot, 3 sets

superset w/
Zercher Squats:
225 x 8, 8, 8

These felt surprisingly good.

Finished with cable abs and hamstring stretching.

1.22.10--Deadlift

Meeting with RD re: Hurricane Scott
10 hours of community service with RAs
1 page personal apology letter to all people affected by incident
5 page paper reflecting on my experiences and how this will impact my future
Remake posters for each room
Housing probation--another violation of rules will result in me being kicked out.
All of these requirements must be completed by Feb. 5 or I get a hold placed on me and may get kicked out.
FAIL

Deadlift
111x5
215x3
250
285
300
315 PR NEW MAX!
I didn't want to go for more, because right now I am pumped and thinking confidently for the meet. I feared that failure would psychologically fuck me over, so I didn't attempt more.
I did make some changes that really helped me. 1) I didn't shoot myself in the foot by coming in with personal problems (such as being drunk from the night before) 2) I chalked up nice and good, and the platform had a good tackiness to it, assuring no grip issues 3) Matt pointed out my stance was way too wide given my shit flexibility, which killed my leg drive. Correcting this gave me the ability to get it off the ground quickly, and I've never really had a lockout problem.

Band-resisted Deadlift (purples)
155x5
215x3x3 with full commands

GMOP
warmups
135x5
145x5
185x3
205x3

Banded Hamstring Curls
35 total

Abs in room

Deadlift

Deadlift (w/ Inzer Hardcore suit)

419 x fast off the ground but failed at the very top and couldn't lock it out...this left me pissed off and mentally not there for the rest of the workout

Band resisted deadlifts

one green + 111 x 3, 3

two green + 111 x failed at the top

GMOP

185 x 5 -form was not good so I dropped the weight down

155 x 5, 5

185 x 3

Standing abs

100 x 4 x 10

DE Deadlift

Band-resisted Deadlift:
Quadded the bands to 100s and then had people stand on them.
201 + greens x 3
133 + blues x 3
201 + blues x 3
263 + blues x 3

Greens had to be each ~150 at the top. Blues were near ~280, as Clay was standing on the 100 and he was nearly lifted up. I estimate the last rep was around 730ish at the top?

Good morning off pins:
315 x 5
405 x 5
455 x 5

Pins were set a bit higher than before. I didn't realize this until too late.

Finished with banded hamstring and banded pull throughs