Deadlift

Played full court basketball for 2 hours yesterday and it's been a long time so my legs and core were sore as hell today.

Deadlift
405 x 1 -the bar stalled at the very top but I eventually locked it out
295 x 3 x 3

Glute ham raise
BW x 4 x 12

Deadlift

Deadlift
Conventional:
warmup
285 x 3, 3, 3, 3

Sumo:
205 x 5
225 x 5, 5
This was my first time trying the sumo stance. They felt awkward. Probably looked awkward too.

Glute ham raises
BW x 4 x 10

Kneeling abs
87.5 x 12
95 x 10, 10, 10

Squat

Squat
warmups
185 x 5, 5, 5
155 x 8, 8

Lunges
115 x 5 (per leg)
125 x 5
135 x 5

Glute ham raises
BW x 10, 10, 10, 10

Seated calf raises
90 x 15, 15, 15
supersetted with Side bends
45 x 12, 12, 12 (each side)

6/22/09

OLY:

P. snatch: 65x6x3
P. clean + jerk: 95x4x2, 95x3+fail

Almost 45kg. Looks like my fears about my jerk limiting me are unfounded.

SQUAT:
45x8, 95x5, 135x3, 155x3, 165x3, 175x1+FAIL

Meh. I've done 165x4x4 in the past, so this hardly feels like a real 3RM. I don't like doing RM first thing, for some reason.

INCLINE BENCH:
45x8, 65x5, 75x5x2, 85x5x5

Good. Non trivial, but still easy enough for sets across. Wee.

DIPS:
BWx8x2, BWx6x2

Definitely need more practice with these. Also considering pushups on rings as bench assist, because they're fun.

SQUAT:
95x5, 135x5x5

The last two sets were non-trivial, but solid. I want my squat strength back, damnit.

GLUT-HAM RAISES:
BWx10x4

More reps need to be done. Trivial.


Stretch, foam roll lower back, it band.


There were some strong ladies doing box squats with 200+lbs, one for a set of 6, the other on a very high box for one rep before fail. Hurr. Must outlift all wimmens.

Deads

Deadlift
warmups
(belt on)
309 x 8 (10 second rest between 7th and 8th rep) PR
Slight hitch on the 7th rep. This set was pretty hard.
183 x 5
Tried to use perfect technique on this set, but probably should have upped the weight a little.

Good mornings
155 x 5
165 x 5
175 x 5

Glute hams
BW x 12, 12, 12

Standing ab pulldowns
90 x 10
100 x 10, 10

Squat

Squat
185 x 5
195 x 5
205 x 3
(belt on)
225 x 3 PR - last rep was a good morning

Pause squats (3 second pause at bottom)
175 x 3 x 2

GHR
BW x 15
BW+25 x 2 x 8

Ab pulldowns
2 sets

Squat/Dead

Missed squats and deads this week, but didn't want to do too much so I would be ready to squat on Monday.

Squat
185 x 3 x 5

Good Mornings
135 x 5
185 x 3 x5

Glute ham raise
BW x 15
BW+25 x 3 x 10

Abs
3 sets of sit ups on the glute ham raise

braindeadlift

I felt totally unmotivated today. My lower back felt great and the pulls were surprisingly easy, but my mind was not really into the work out at all.

Band-resisted Deads:
Did the double-band attack, with quadded minis + the horizontal greens that start 1" above the bar when it's on the ground. maybe 150-200lbs at the top? Only batman knows.

315 x 8
495 x 5, 2 sets

Stiff-legged deadlifts:
335 x 8
425 x 8
475 x 8 (PR)

I forgot the reds were 55s, so this was kind of a retarded PR. I hit 455 x 5 back over break and thought that was pretty good, so I was going for 3 more reps today. Whoops!

Lower back was tired, so I skipped cleans and just did a few sets of GHRs. Finished with banded decline abs

Squat

Squat
185 x 4 x 5

Leg Press
290 x 4 x 8

GHRs
BW x 10
adjusted the foot pad to the 3rd notch
BW x 3 x 15
BW+25lbs x 9

Hanging leg raises
4x25

DE-de-deadlift

Last leg day before American Cup. Wanted to keep things light and fast.

Speed pulls:
w/ quadded minis

205 x 3, 1 set
295 x 3, 7 sets

Around set 6, things started to click again for my lockout at the top. I think my form might be ok for the meet.

Good-mornings:
315 x 8
405 x 5
405 x 8
405 x 10

I hadn't done these in like 3 months (due to the sciatica), so 405 felt weird the first set. I wasn't really in the groove until the 3rd set and then I could pound it out.

(superset)
Glute-ham Raises
3 sets

Leg raises, 3 sets

Squats + Deadlifts + 500th Post

11/24/08

Squats

135, 155, 165, 175, 185, 195 x 5

My form seemed much better at least from my perspective, I'm no longer good-morning the weight up, I just have to concentrate on sitting back in the hole the whole way through.

The weight also felt much easier than usual.

Box Squats (low box)

135, 155, 155, 165 x 5

Glute-Ham Raises superset w. Banded Decline Abs

Deadlifts

30kgs + 45lbs x warm-up

30kgs + 135lbs x 6

30kgs + 185lbs x 3

30kgs + 245lbs x 3 (heavy triple)

My form got much better on these too (Brent was watching and helped me out).  I'm using much more legs than lower back, I just need to work on more speed off the floor now.

I also good morning more than I squat

11/13/08

Deadlifts

30kg + 135lbs x 8

30kg + 185lbs x 5

30kg + 225lbs x 5

Good-Mornings

95lbs x 8

135lbs x 8

185lbs x 8

225lbs x 8

Dumbbell Pull Throughs

1 set of 30lb x failure

2 sets of 50lbs x failure

Glute-Ham Raises

Decline Abs w/ medicine ball

Deadlift: the sickening

The qualifying paper for the CS Dept. is due in 11 days, and so far my advisor has trashed two versions of it. I think the stress and long/late hours are taking their tolls on my body and mental focus. I also think I'm coming down sick, which normally is a good sign for strength, but today I just felt lifeless and kind of faint.

Deadlifts:
653 x 2 FAILs.

the 573 warmup went up easy. These went up easy too but I could not lock them out. I was very unfocused today.

Seated Goodmornings:
225 x 10
315 x 10
365 x 10
365 x 10

Glute-Ham Raises:
2 sets x failure
2 sets w/ 45 then nothing x failure

Hyperextensions:
78 + 6
50 + 12 + 8 + .. + 9 = 100 reps

Leg Raises:
4 sets

The Wasabi Effect (Deadlift)

My biceps are feeling so huge right now, so I knew I was in for a big deadlift day.

Über-band-resisted deadlifts:
quadded-purples off the bottom. Then we yolked a green band 12" from the bottom of the vertical post on the squat rack and stretched it to the weight-tree pins on the back of it. This meant about 200lbs from the purples (since the 100s that were weighing them down started coming off the floor) and ~100lbs from the greens about 4" into the lift.

225 x 5
275 x 5
315 x 5
405 x 10

The last set was easier than I thought, so I just kept repping it. This seems encouraging for the meet since this was about 700 at the top. As long as I build a lot of speed from the floor, I should be able to hit something big.

Good Mornings:
405 x 8, 3 sets

Kind of tired from deadlifts after all

Hamstring/Ab Cicuit:
glute-ham raises, 1 set x failure, 2 sets w/ green band x failure
banded-hamstring, 3 sets w/ green band x failure
banded decline abs, 3 sets x failure

Today was full of bands and love. Mostly bands.

Deadlifts

10/09/08

Deadlifts

93 x 8

139 x 8

179 x 8

179 x 8

229 x 7

269 x 3 (failure, used too much back, need to work on form)

Box Squats

Bar x 10

135 x 10

135 x 10

155 x 10

Purple Band Hamstring Curl

purple band provided too little resistance

Glute Ham Raise

Lunges

30 lbs each hand

down long hallway

break

back down hallway

I good-morning more than I squat

Good Mornings:
(some random warm up sets)
405 x 8
455 x 5
495 x 3 (wtf??)

Ultra-wide deadlifts:
Plastic collars are inside the plates pointing out to extend the sumo deadlift 3" in each direction. They're murder on the hips.
225 x 10
315 x 9
405 x 5 (6? I don't remember)
315 x 10

(Giant set:)

Banded leg curls:
3 sets w/ green band til failure

Glute Ham Raise:
1 set bodyweight
3 sets + 25lbs

Band-resisted decline sit up:
4 sets w/ purples

Actual Deadlift Day

Throat is feeling nasty. This contributed to my strength according to the Jürgens-plan™.

Deadlift:
(some warm up sets)
535 x 1
595 x 3

Rack Pulls:
495 x 4 (sumo)
495 x 4 (conventional)
405 x fail lower back was not happy

Cleans:
115 x 5 (warm up)
165 x 5
165 x 5
165 x 5

Glute-ham Raises:
3 sets til failure
1 set w/ 25 plate til failure

Banded decline abs:
4 sets w/ purple band til failure

Not sucking

After my 4 day vacation I finally got back to the gym and lifted like a champ. On a side note, the vacation won't effect my ability to get all of the workouts done thanks to my distaste for and blatant disregard of rest days.

Clean and jerk 100/1 x 2 115/1 x 2 126/1 130/1 missed twice
Nailed 100% of my max (126) and cleaned 130 on the first try, then failed the clean on the second. Hopefully I'll get 130 by 9-27 so that I can shoot for 135 at the meet Oct. 25 and move up to class I (and past Nathan).

Clean pull 130/2 x 3
Back Squat 115/4 135/5 x 4
stretching, 15 min., hamstrings and groin

The rest of the workout was a good, light introduction back into lifting.

The 4 days off may actually be the best thing that could've happened because 1, I'm recovered and equalled by all time best C&J, and 2, because I'm recovered and so all of the weak muscles (the left side of my body) presented themselves. Basically, my left lat down to my left glute are noticably weaker than my right (my left lat is also visibly smaller than my right). Any recommendations for correcting this?

I made the effort to tag my workout so you better be searching for it like crazy.

deadlifting

Ribs are still tender but feel okay with a belt.

Reverse Band Deadlift:
The goal was to try to hit that 700 today.
535 x 5
625 x 1 (easy)
700 x fail
700 x two half reps.

Blargh. I was just not into it today. Also, Frank posted the videos from me attempting this two weeks ago.
600 x 5 no belt
700 x 3 half reps. Frank referred to the my three retarded attempts as the PhD try since just one try wasn't good enough. I had to make sure I failed, haha.

Rack Pulls of 4" mats:
I know, I said I didn't do these, but I do them sometimes...
415 x 5
505 x 5
595 x 3
595 x 3

I noticed on the last set that the first rep my torso was very vertical, like I've seen Tom Eiseman do. However, my hands immediately got stuck on my legs (no baby powder at this point) and I had to really grind it up. The second and third rep, I locked the legs out much sooner and basically stiff legged the thing up. When I do it this way, my hands come into contact with my legs much later so it feels much easier, but I know the form must be less than ideal. Not sure what I'll do about this in the long run, but at least I can keep it in mind.

Mat lift:
tried to pick all the mats off the floor after unracking the weight. They bend when you grab them and I just could not seem to get them up.
1 x FAIL.

Not only that, my pinkie callous must have been weak so it broke open and I started bleeding all over. Not so happy since now I couldn't hold onto a bar for the rest of the workout.

Glute-Ham Raise:
6 sets til failure. Figured I'd try to get some work in on the hamstrings

Hyperextension:
3 sets til failure with the green band around the neck. The pin set up they have there makes the band super choked so this was hard. also hard on the neck.

Still can't do abs or reverse-hypers, as the crunching motion and putting lots of direct pressure on the ribs doesn't feel so great.