Luke 3-1-12 Deadlift

Deadlift in super centurion size 36

385 x 5 @ 8

425 x 5 @ 9+

I was feeling kinda beat up still from the 5x5 squats, so I am very happy with the 425 x 5. It was a lot cleaner than the 435 x 5 I did last time.

Good Mornings

225 x 5

255 x 5

285 x 5

315 x 5

forgot to do Anderson squats, plus I got kicked off the rack by a personal trainer

Weighted GHR's

10 x 10

25 x 6

35 x 7, 8

Floor Sweeper Abs

Deadlift Assistance

Hamstrings are getting better. Deadlift warmups felt good until 405, but then things started locking up. Yet another week of just assistance... :(

Good Mornings:

365 x 5

405 x 5

435 x 5 @ 10-

455 x 5 @ 9

The last set was much better than the third. If I don't focus on locking my lower back in place, I end up rounding it due to the hamstring tightness and I start shaking all over. Kyle said I was rotating on the third set, which suggests some uneven tightness.

Lunges:

225 x 5

275 x 5, 5 @ 9

Felt more tired on these due to the heavy good mornings

Banded Hypers:

3 sets

Glutes were fried at this point.

Finished with floor sweeper abs.

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 5 3

Deadlift:

625 x 1

675 x 2 + 1f

675 x 2

Lots of personal problems on this. 625 felt solid. I was using the IPF-style bar for deadlifts, but its knurling was fairly smooth. By the time I hit 675, I couldn't hold on to the 3rd rep at the top. I was originally going for 5 as well, but my upper-back was shot. I've really been neglecting it in my workouts the past two cycles and I paid for it big time today.

After the first set, I felt strangely fine (usually I'm wrecked after a heavy set), so I switched out the bar for a better one with more knurling and did a double. Again, it was the upper back that failed first.

Lunges:

185 x 5

225 x 5, 5, 5

Shrugs:

used their shrug bar/platform/handle things

450? x 4 sets til failure (~20)

Superset with Banded hamstring curls (4 sets).

Floor sweeper abs and stretching

Deadlift Assistance

Good mornings:

365 x 5

405 x 5

435 x 5

455 x 5

My lower back was feeling rough still, so I sandbagged on these.

Speed pulls:

275 x 3 x 10

I tried rigging up the bands in 4-star to do these but couldn't get enough resistance. :(

Banded hamstring curls:

4 sets

Deadlift 5

Deadlift:

605 x 5, 5 @ 8+

I went for volume today, which means two sets instead of one, haha. Things felt decent overall, but I need to keep stretching as I can tell my sciatic nerve isn't firing at 100%

Good Mornings:

315 x 8, 8, 8, 8

Lower back was not as happy with these. I kept it light to give my bicep tendons a break and avoid taxing the lower back too much.

Lunges:

135 x 6

185 x 6

225 x 6, 6

185 felt much lighter than 135, so I moved up to 225 with no problem.

Finished with pnf and floor sweeper abs

Bench 1

Bench:
315 x 1
330 x 1
340 x 1 @ 10

All were done with a full press call. Maybe had 345 in me, which would have tied a PR. I definitely aggravated the bicep with the 340, but managed to keep it under control. I'm still not able to stay as tight as I would want at the bottom when the weight gets heavy due to the nerve issue. Hopefully sports med can help with that.

Band-lightened bench:
looped oranges

275 x 5, 5, 5, 5 @ 7

Finished with shoulder raises, pull ups, scap push ups, and floor sweepers.

Deadlift Assistance

Slept 2 hours last night. Energy was very low and things felt heavy.

GMoP:
405 x 5
425 x 5
445 x 5 @ 9+

Low Box Squats:
275 x 8
315 x 8
335 x 8 @ 9

Finished with ball reverse hypers and ball transversus

Deadlift 3

Deadlift:

605 x 1

665 x 3 (+10 PR)

Deadlift off blocks:

385 x 1

I was pretty gassed. no more deadlifting.

Zercher Squats:

275 x 5, 5, 5, 5

These felt strangely good today. My upper back / lower traps are killing me right now from them.

Finished with some hamstring curls, banded hypers, floor sweepers and stretching.

Deadlift 1

Deadlift:

595? 605? x 1
635 x 1



650 x 1

650 felt faster off the floor than 635. My lockout wasn't as smooth as I wanted it, but it never felt difficult. Perhaps more baby powder next time?

Box Squats:
low box + aeromat (usual setup)

365 x 3
385 x 3 @ 10
405 x 3 @ 10
415 x 3 @ 10+

These were abnormally hard, but I had to keep going up to stay ahead of Nick...

Finished with a bunch of heavy banded hypers and some floor sweepers.

Deadlift Assistance

Good Mornings:
405 x 5
435 x 5
455 x 5
475 x 5 (+20 PR?)

Felt pretty good on these. Also it's good to know i can still GM more than i can squat, haha.

Low Box² Squats:
315 x 3
355 x 3
375 x 3 (+10 PR)
405 x 3 (+40 PR)

Misael started catching up to me on these, so I had to stop sandbagging and squat more. Greg took a video for some reason for the 405...


Finished with banded hypers (2 blues + greens x 10, 12, 20) and then ball abs, and pnf.

The cheese deadlifts alone (also with 3 others)

What a week.. packed on monday, but only 3 other people showed up to deadlift at 8pm today??

Band-lightened deadlift:
used blues + greens. maybe 30 lbs off at the top and ~150 at the bottom?

675 x 1
675 x 3 @ 8
725 x 3, 3 @ 9

Probably should have used less bands. I was going for an unassisted lockout, but I had the bands too high to truly go slack at the top. Still pretty heavy though.

Low box² squats
Going very wide stance on these to stretch the adductors.
225 x 5
315 x 5, 5
335 x 5

These felt like work.

Finished with 2 sets of banded hypers and floor sweepers

RETURNENING OF THE DEADLIFT

Deadlift:
605 x 5 @ 9- (PR?)

Razzle dazzle. I'm back. Vit got a video, which will be posted soon. This felt so easy after not deadlifting for months on end...

Good mornings:
315 x 5
335 x 5, 5

Felt so-so on these. I think I need more practice on these after not doing them for so long.

SLDL:
315 x 5 (cut short)
225 x 8, 8

Got some weird nagging sensation in my lower back, so I cut the weight. I think it's just a flexibility thing at this point.

Finished with banded hamstring curls, box jumps, floor sweeper abs and pnf.