Luke 8-11-11 Deadlift

So I messed up the cycle and deadlifted today instead of next week. Not a big deal. I also was helping my friend deadlift. I put pads under the plates today which greatly reduced bouncing.

Deadlift

365 x 5 @ 8

385 x 5 @ 10 first 4 reps were easy

405 x 4.9 @ 10 grip failed past knees on last rep. no chalk. shitty bar. 3rd set. 2 beers deep.

I haven't completed the final set of deadlifts for the past 4 deadlift workouts... however today's workout was a huge improvement over last.

Ultra Wide Sumo Deadlift

245 x 6

265 x 6 no belt

285 x 6 belted, easiest set

Hamstring Curls

Hyper Extensions

Cable Abs

Deadlift Assist Thrustday 05-19-11

GMoP
185 x 5
225 x 5
245 x 5
275 x 5,5

Stifflegs
185 x 8,8,8

Ultrawide Sumo Deadlifts
185 x 5,5

Banded Hyperextentions
Abs

Bodyweight: 164.5 lbs

Haven't PR'd in a while

Bench

175 x 3 @8

180 x 3 @8+

185 x 3 @9

Close grip bench

145 x 5

155 x 5 x 3

Despite the title I actually think this is a PR

Chin ups

BW x 16

BW x 15 x 3

machine shrugs superset

GMOPs

315 x 5

335 x 5

345 x 5 x 2

Went off 10 this time VIT

Stiff-legged deadlift

275 x 8

295 x 8 x 2

Cardio

Ultra wide sumo deadlifts

225 x 8 x 2

245 x 8

cablabs

Luke 5-19-11 Lower Back

GMOPs off lower pins than last time

275 x 5

315 x 5

345 x 5

365 x 8

Stiff Legged Deadlifts

275 x 8

285 x 8

295 x 8 PR

Ultra Wide Sumo Deadlifts

245 x 8

275 x 10 PR

275 x 10

Pull Throughs with kettlebell

Deadlift 3

Deadlift:

575 x 1

625 x 1

680 x 3 @ 10 (+15 PR)

Not a bad PR. Things are looking up for a big pull at raw nationals this year.

SS-bar Pause Squat:

263 x 3 @ 3 sec

313 x 3 @ 3 sec

353 x 3 @ 3 sec (i forget if i did 2 sets of this...)

I'd never done pause squats with the ss-bar before, so I wasn't sure how it would feel or how much weight to choose. It ended up feeling like a weird conventional deadlift? I could see this having very good carry over for conventional pullers whose hips shoot up too quickly. (this would equal death on the ss-bar)

Ultra-wide deadlifts:

225 x 8, 10

ughushgfghg. so tiring.

Finished with banded-hypers and ball bridges.

Luke 5-5-11 Cinco de adlift

GMOPs at pin 9

315 x 5

355 x 5

385 x 5

405 x 10 PR I ended up resetting during this set because my wrists were hurting so one or two of the reps were more like squats. Also I went through all my sets really quickly and I was really tired after the GMOPs.

Stiff Legged Deadlift

265 x 8 x 3

Ultra Wide Sumo Deadlift

265 x 8 x 3

Hyperextensions

BW x 50 x 2

Abs

Weigh In: 156.5 lbs

Return of the Scalene 4/29

Deadlift (Sumo)
405 x 5 at 8
445 x 5 at 9
465 x 4 + f PR f;ljsdng;lasng lkjanga;lsgna;gansg;jabnsgkadsjbfdkfjh;oi;roweiqt

I was too pissed about how slow I pulled the 5th rep that I just dropped it instead of trying to hitch it. 445 felt easy and I would have felt like a sandbagger if I didn't try 465. Oh well. Sumo feels nice though :)

SS Box Squats
220 x 5
260 x 5
260 x 5

Ultra Wide Sumo Deadlifts
355 x 5
355 x 5
355 x 5

Supersetted 35lb kettle bell pull thrus w/ supermans
3 sets of 30 / 3 sets of 10

Deadlift 5

Deadlift:

645 x 5 @ 9+/10- (+12 PR? i dunno)

my raw work is coming along. Had a near-misload with 635 but Scott saved me.

SS-Bar Box Squat:

262 x 5

332 x 5

372 x 5

402 x 5 @ 8+

I wasn't sure how this bar would feel (and how the lower back would feel), so I went light to start. Not too shabby though.

Ultra-wide deadlifts:

225 x 10, 10, 10

Ughhh, these were exhausting. I probably could have done more, but my hips and adductors were screaming at me during the sets.

Finished with 2 sets of banded hypers (greens) and ball bridges.

Luke 4-28-11 Deadlift: The rise and fall of the safety squat bar

Deadlift

355 x 5 @ 8+

385 x 5 @ 9+ PR

405 x 5 @ 9+ PR

SS low box squat

180 x 5

220 x 5 x 3

Ultra Wide Sumo Deadlift

225 x 8

275 x 8 tore the shit out of my shins on this set

275 x 8 started bleeding on the bar on this set

295 x 8 PR

Kettlebell Pull throughs

35 x 20 x 3

superman abs roller

Luke 4-21-11 Lower Back

GMOPs off pretty high pins

315 x 5 @ 8-

365 x 5 @ 8-

385 x 5 @ 8+

405 x 5 @ 8+ PR

Stiff Legged Deadlift

275 x 5 x 3 @ 8

Ultra Wide Based Deadlift

225 x 8 @ 7

275 x 5 x 3 @ 8

Banded Hamstring Curls

purple x 30 x 4

superset with banded crunches

RE Deadlift

Last deadlift session before the hamstrings are recovered. Needed to get in some upper back work as well.

Ultra-Wide Deadlifts:
315 x 8, 4 sets
365 x 8, 2 sets
365 x 8, 2 sets (standing on 2" bumper plates)

Cleans:
135 x 5
185 x 5, 3 sets

Felt dead on these. No explosion at all

Finished with:
Machine T-bar row
Leg Extensions
Close Grip Pull ups
Hammer curls
Hyper extensions

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

"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.