12.5.09--Deadlift

After fucking absolutely dominating the Bench and Squat days this week with new PRs, I was ready to give deadlift the business.

Deadlift (sumo):
warmups
243x3 (felt pretty easy)
260-f (This was the beginning of a day of frustration. My PR deadlift is 280 and I couldn't even get this off the ground. My glutes were super sore)

Deadlift off Blocks (conventional)
260-f (More frustration. Can't get it off the blocks. Glutes on fire. I blame EAGLE GLUTTTE MACHINNNNEEEE)
155x3
175xf (FUCK THIS SHIT... At least USC lost.)

Watching Pete Carroll's face after the USC loss was the highlight of my day. I tried to do a sitting deadlift of 155, but couldn't stand back up...an awful day overall.

Deathlift

Deadlift

368 x 2+stars (PR)

May have gotten that last one in if I had just kept my hips down. Although during the warmup I got an unbelted single PR at 353 so that was cool.

Block pulls (conventional)

315 x 3

353 x 3

368 x 3

Seated deadlift

155 x 8

221 x 4

155 x 8

Grip was gone in the middle of the 221 set so I dropped it all the way down for the sake of reps and getting the form down.

12/05/09 Deadlift

Deadlift:
warmups
443 x 2.9
Grip issues...and some anger management issues...nuff said

Deadlift off Blocks (conventional stance, bar 3" below knee):
465 x 3
465 x 3
475 x 3

Seated Sumo Deadlifts:
225 x 8 for 2 sets
This killed my shins and I had a pretty decent lower back pump going, so I stopped it here.

Squat Suit Work:
15 mins cardio (trying to get it on)
315 x 3
365 x 2
405 x 2
Not anywhere near parallel, but was able to get the suit to ride up about 1 more inch in the crotch and 2 more inches on my legs. I have about another 1/2 inch more to get it right in my crotch and about 1-1.5 inches more up my leg so I can hit parallel and keep my knees out.

Deadlift

Deadlift
369 x 3 PR

Block pulls
369 x 3
379 x 3 -PR (definitely some lower back rounding though)
359 x 3

Seated sumo pulls
221 x 6, 5, 4 -these felt incredibly awkward and my form basically sucked

Finished with rainbow dragon fly ponies and back raises
3 sets each

ME Deadlift

Deadlift:
629 x 3

This felt heavy. I seem to have lost all speed and strength since the meet. Definitely an @10 lift for me. Also, I think a huge PR but whatever; it should have been easier.

Deadlift off Blocks:
479 x fail
401 x fail

I couldn't get this to move for anything. Completely fried from the triple. bleh.

Seated Sumo Pulls:

221 x 7, 7
271 x 6

Felt good but still heavy. I had planned on the work sets being around 360.

Finished with some rainbow dragonfly ponies, hyperextensions and EEAAAAAGGGLEEEE GLUUUUTEEEEE MACCCCHIIIIIIIIIINNNEEEEE (to attempt to make up for the failure in block work).

Dead Deadlift

Deadlift:
405 x ughhh
455 x ugggg

Felt completely dead on these. Not sure if it was overtraining, but I stopped at 455 to avoid injury. I'm thinking maybe the heavy squatting on monday did this, as I felt great last thursday.

Shrugs:
Since deadlift was out of the picture, I worked on heavy upper back

405 x 15
455 x 15
495 x 12
545 x 10
595 x 8, 8

These felt great, with no problem on the rack pull to get off the block. I even managed the 595 with no belt.

Zerchers:
225 x 5
285 x 7, 2 sets
315 x 2

These hurt my arms so badly. I need to figure out another way to hold the bar so I can keep going up in weight.

Seated Deadlifts:
Another new exercise, which was interesting. You do a sumo deadlift with the start position being seated on a box. There's a lot of hip drive, which seemed pretty useful. I might try to incorporate these more often, as you can get a decent workout with less weight.

Finished with cable abs and hamstring curls.