Luke 11-3-11 Deadlift

found out I got kicked off the google group today. I'm failing myself and the team right now. This past quarter trying to learn the gear and focusing on nationals (and myself) has put me in a really bad place mentally. I don't want to get into the details, but what is really upsetting me is this: powerlifting used to be something fun that took my mind off of personal problems, but now it is a cause of stress both in the gym and outside.

Deadlift sumo in super centurion

385 x 1 @ 8-

455 x 1 @ 9-

455 x 1 @ 9

Conventional Block pulls off 2 fat 45's

445 x 5

465 x 3 these feel hard to get started

Deficit sumo

315 x 6

345 x 5

1 set of kettlebell swings...

Meet Attempts

424.2, 457.2, 473.7

198.2 raw, 225.7, 236.7

418.7 or whatever it takes to total 1075, 468.2, 501.5

Deadlift Thursday 11-03-11

Deadlift
275 x 1
295 x 1
315 x 1 <--20 lbs PR

Deficit Deadlift
225 x 5
245 x 5
225 x 5

Banded Hamstring Curls
Abs

Bodyweight: 162 lbs

Sick Deadlift Assist 10-06-11

Deadlift
275 x 5
295 x 2...

Deficit Deadlift
185 x 5
225 x 5
245 x 5

Kettle Bells
Banded Hamstring Curles
Abs

Deadlift Thursday 09-01-11

Deadlift
265 x 3
285 x 3

Deficit Deadlift
185 x 8
225 x 5,5

GHR
Abs

Bodyweight: 164lbs

Deadlifts 7/14/2011

Deadlift
465 x 3 @8.5
500 x 3 @10 15lb PR
I've been wanting to hit this for sooooo long.


GHRS
x12
x12
x15
x15

Deficit Deadlifts
345 x 5
345 x 5
345 x 5
Hands were fried after this

Calves/Intense PNF/Abs

Luke 7-14-11 Deadlift

deadlifted at 24 hour fitness with no chalk as usual. Also like I said before, the octagon plates bounce weirdly and roll away so I have to reset every rep either by moving the bar or moving my feet. Either way I lose all tightness. Triples are more like 3 singles with 5-10 seconds of rest.

Deadlift

405 x 3 @ 9-

425 x 2 + fail. This may have been a grip fail. I got the last rep off the ground, but I don't think I could have held on to grind it out so I put it down. It's bothering me that I can't lift as much as I think I should. I don't know if I'm weaker or if the plates are really messing me up. At least I am not failing on the ground.

Deficit Deadlift off of a 45

225 x 8

265 x 8

285 x 8 PR

Calves

420 x 30

480 x 35

520 x 30

Hamstring Curls

Abs

-Also a question to the team especially Dave-

I like to deadlift by myself and without getting psyched up. I like to stay calm and pull the weight without anyone yelling at me and without feeling pressured. At a meet I like to nose tork and get fired up for a big lift. Is there any advantage to training this way? Is it good to save the psyche up for when it's important or should I be training in meet like conditions and get pumped for every heavy deadlift set?

7/14 Cycle 2 Deadlift

Deadlift 2-3x3
195x3
205x1 (yeah, no.)
195x3

Felt like shit. Never deadlifting w/o the team again. A meal would've helped.

Deficit 3-4x5
165x5
175x5
175x5
175x5

Tabata Squats

Looks good

Deadlift

355 x 5 @8

365 x 5 @8

375 x 3 @9

http://www.youtube.com/watch?v=pnZcoiyAB1g

375 wasn't a failure but my grip was ready to give so I stopped. No PRs but considering these felt really easy with a shitty bar and my knees weren't locking out too early like they had been during the year I'm feeling better about deadlifts

Good mornings

225 x 8

245 x 8 x 3

No GHR set ups so did light good mornings. Killing my wrists though.

Deficit deadlift

255 x 8 x 4

calves and whatnot

6/30 Cycle 1 Deadlift

Deadlift 2x5
185x5
195x5

Deficit 3x8
155x8x3

GHRs - attempted 3 sets of ~10-12

Luke 6-30-11 Deadlift

First time deadlifting since the mini meet

Deadlift

365 x 5 @ 8

395 x 4 @ 10

the gym only has octagon plates which bounce awkwardly on the ground so I had to reset foot positioning or roll try to move the bar for every rep. It kinda felt like 4 singles of 395 with about 5-10 seconds rest for each one. My back felt fine and my shoulders felt good. The weight wasn't too bad, but rep 4 was slow so I didn't go for a 5th. I think I could hit more with bumper plates.

Deficit Deadlift- Conventional off of 45, double overhand grip

225 x 8

255 x 8

first time doing this

Calves

worked up to 520 x 30

Hyperextensions

Deadlift 6/29/11

Deadlift
425 x 5
475 x 5 10lb PR
The first three reps had good speed but I slowed down on the last two and rounded my back. Also, the first set I went Ed Coan stance, but for the second set I went a little wider and the bar moved faster.

Deficit Deadlifts
315 x 8
325 x 8
335 x 8

GHRs
4 sets of 10
Hams were fried...

Calves w/ stack
4 sets of 100

Ab Wheel
BW x 15
25lb plate on my back x 15
45lb plate on my back x 15

PNF Stretching

Deadlift Assistance

5/19/11

Stiff-Legged DLs

225 x 8 x 3

Deficit DLs

275 x 8

315 x 8 PR

315 x 5

Banded-Hypers

Abs

5.19.11-Deadlift

GMOP:
135x5
185x5
225x5
275x5x2
315x5

Stiff-Legged Deadlifts:
225x6x3

Deficit Deadlifts (Standing on a 45 lb bumper plate):
245x5x2
225x5

5-19-11 Dead Assistance

GMOP (pin 9)

345 x 4+bar started slipping down badly

365 x 5

385 x 5

405 x 5

Stiff legs

265 x 8

285 x 8

305 x 8

Deficits

275 x 5, 5, 5

Finished with some Ben abs and hamstring stretching.

Deadlift 3

5/12/11

Deadlifts

385 x 3

405 x 2 + 1 Fail

Safety Squat Bar Box Squats

172 x 5

192 x 5

222 x 3

222 x 4

Deficit DLs

275 x 7 x 4

Abs

Personal Problems Deadlift Day 5/12/11

Deadlift
465 x 2
465 x 3
I didn't have chalk but I tried 465 x 3 and only got two reps with double overhand straps. This was a hell of a mistake. I used all my energy just trying to grip the damn thing. I didn't try a third rep. I then waited 50 min to get some chalk and tried 465 again and got three slow reps. I stopped there to avoid an injury.

Safety bar box squat
262 x 5
282 x 5
282 x 5
292 x 5

Deficit deadlifts
335 x 5
365 x 5
385 x 5
405 x 5

Hyperextensions w/ black bands
3 sets of 30

Ball Bridges

Deadlift 5.13.11

Deadlifts

205x3

225x3

245x3 --> lockout was questionable on all 3 :(

-Theres a PR in there somewhere. Not sure when was the last time I did deadlifts for 3.

Skipped box squats because of my shoulder and I didn't have the SSB

Deficit Deadlifts

135x8

155x8x3

Lunges

20lb dumbbells x8x3

Bodyweight Hypers

50x3

GHR Abs

Deadlift Triples

Deadlift

395 x 1

440 x 3 @10- (15lb PR)

SSB box squats

172 x 5

202 x 5

222 x 5, 5

Deficit deads

315 x 5

275 x 5, 5

Finished with 3 sets of banded hypers (purples), 3 sets of ball bridges and stretching.

Deadlift Thursday 05-12-11

Deadlift
225 x 3
245 x 3
265 x fail

SS Low Box Squat
135 x 5
115 x 5
125 x 5
135 x 5

Deficit Deadlift
145 x 8,8
155 x 8
165 x 8

Bodyweight: 166lbs

Hang Power Snatch & Deadlifts 5/12

Oly Skill Work/Metcon
12 min AMRAP:
10 hang power snatch (55lb)
10 slam ball (16lb)
= 7 rounds

**Trying to fix my problem with the snatch second pull. Emphasis on getting elbows high and outside, getting up on the toes, and hyper extension. High intensity hang power snatch mimics a box pull snatch and/or snatch high pull.

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Deadlift 3x3
185x3
195x3
205x3 (93% of 1RM)

Deficit Deadlift 3x8
135x8
155x8x2

SSB Box Squat 4x5
SSB + 35 = 152 x4