Deadlift 3

Deadlift:

500 x 1 @ 10
545 x 1 @ 10
595 x 1 @ 10
650 x 3 @ 10- (PR x infinity)

Every rep since 405 felt like max effort. My body doesn't seem to respond unless i just keep banging out the weights and then it begrudgingly is like "ok, ok, you can pick this up now." The 650 was a bit ludicrous though. Prior to tonight, i had only hit 619 for a single raw. so it's a 30lb PR for a triple?



SLDL:
245 x 8
335 x 2

nothing left in the lower back tank at this point.

I had to run unfortunately, so I did two sets of banded hamstring curls and bailed. I think in the future, I'll follow heavy deadlifts with banded hypers to try to salvage what was left of the workout with some lower back work. and then stick to isolation.

Deadlift day

Squat
335*2
355*1
365*2

Deadlift
350+*5
350+*5

GMoP
225*8
225*8
275*5

Banded Leg Curl
3 sets

Squat/Deadlift

Wore my glasses today instead of contacts and hit a big squat PR. Maybe I need to wear them more often.

Squat

270 x 2

285 x 1

300 x 1 -PR, been wanting to get this for a while now

I think I'm stronger with this narrower stance that I'm trying out because I get more pop out of the hole. Because of this I can be faster through the middle of the lift where I'm slowest.

For the record, here are the final results of the recent "Race to 300" :

1. Luke - hit 300 like 4 or 5 weeks ago

2. Me - hit 300 around 8 PM tonight

3. Darvin - hit 300 around 8:10 PM tonight

4. Greg - hit 300 around 8:25 PM tonight

I'm pretty happy that all of our squats are getting stronger.

Deadlift

353 x 5

363 x 5 -still need to think about pushing the hips through earlier in the lifts instead of pulling back all the way through

I moved my hands in slightly so my arms are more vertical rather than grabbing the bar further out at a slight angle. It's a minor change, but the range of motion is reduced probably by a couple millimeters and I'll take any advantage I can get lol

GMOPs

225 x 5

235 x 5

245 x 5

Finished with 4 sets of banded leg curls (quadded purple) and 3 sets of ball leg raises

Deadlift

Deadlift (with Inzer squat suit)
369 x 5 -need to get used to all the tension at the bottom. I had a hard time grabbing the bar and like with all other geared work this week, my head felt like it was gonna explode at the bottom.

Good mornings off pins
185 x 5
195 x 5
225 x 5
205 x 5
-pretty bad form partially squatting up all the reps on this

3 sets of banded leg curls

3 sets of banded pull throughs

No-handed Squat

Wanted to give the forearm a chance to heal, so I went to 4-star for some random squatting.

SS-bar box squat:
280 x 3
316 x 1
348 x 1
368 x 1
378 x FAIL

These felt good and I was unexpectedly weak off the box when things got heavy. Decided to work a bit more volume.

281 x 5, 2 sets

Front Squat:
160 x 5
210 x 5
280 x 5, 2 sets

Leg presses were up next, but felt horrible on my lower back. Switch to this ancient hack squat machine with a wooden(!) platform. Decided not to risk my feet going through the floor, so I stuck with sets of 200? for 20.

Then supersetted banded leg curls with hanging leg raises.

Deadlift

Block pulls
363 x 3
373 x 3
383 x 2

Good mornings
185 x 5
195 x 5
205 x 5
215 x 5

Back raises
BW+blue band x 12, 12, 12, 10

Banded leg curls
greens x 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.

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

Squats and Deadlifts

10/02/08

Squat

Bar x 15 -- 3 sets

95 x 10 -- 3 sets

Conventional Deadlift

135 x 10 -- 2 sets

155 x 10 -- 2 sets

185 x 4

185 x 6

225 x 5

Banded Leg Curls

Green Elastic x 10 -- 3 sets

Hamstring Extension

Body Weight x 8

Body Weight x 6

Body Weight x 5

Band Resisted Decline Sit-Ups

Purple x 6

Purple x 7

Purple x 8

"Get Stronger" (aka Deadlifts)

Arch-Back Good Morning: warm up sets...
185x5
185x5
195x5
205x8
225x8
225x10 PR (my previous best was 185x6)

Ultra-wide Sumo Deadlift: 225x5
245x5
315x3
335x5 PR!!! (double overhand - this was my previous max)

GHR: 6, 8, 8, 6

Band Leg Curls: green x 15, 12, 13

Band Resisted Decline Sit-ups: purple x 12, 11, 11, 11

A day of Massive PR's. First were the Good Mornings. Next up came the deadlifts. These were very uncomfortable and I feel like I could get much more with my normal stance. I attribute much of my strength today to Dave's inspirational words of "Get Stronger".

Now time to eat obscene amounts of food.