Tag Archive: box deadlifts


13 Oct 2016

Three days in a row is making me tired and grumpy. Needed to make the last day count.

warmup: nothing. it occurred to me during squats… why don’t I warmup any more??? I need to start warming up again, I used to warm up my hams and VMO before squats. Next time!!

Low Bar Squats (long rests, knee sleeves, Romaleos, no belt)

135 x 2
225 x 2
300 x 2
325 x 2
355 x 2
375 x 2 no-wraps Rep PR!!
315 x 2

notes: a modest PR, but I will keep building my squats slow and steady so I don’t wear out my knee again. Plus my previous nowraps PR was with a belt, and I beat it beltless, so that is extra good for me. I might have dropped off too much weight for my backoff set, but meh.

SSB Squats (medium rest, ass to grass, pause at bottom, Romaleos, sleeves, no belt)

70 x 3
160 x 2
255 x 3
255 x 3

notes: these were feeling good today, so I buried my ass to the ground and took a nice pause, each rep.

Box Deadlifts (medium rests, constant tension)

275 x 6
275 x 3
275 x 6

notes: grip was off-center on set 2, so I did a third set.

Yoke Hold (sneakers)

420 lb Yoke held up for 60 seconds

notes: thought it would be nice to just feel the weight and practice keeping a solid core. It does start to sway after 30 seconds haha! I am real happy with my Yoke Walks, whenever I see other people go heavy they wear a belt, but I have been able to go heavy without. I am hoping this will help.

Prone Leg Curls (short rests)

140 x 12
140 x 10
140 x 12
140 x 9

notes: less reps, more sets than last week

Alternate between Hyperextensions and Face Pulls

12 hyperextensions, 30 lbs x 15, 12 xt, 30 x 15, 12 xt, 30 x 15

notes: no rest, just back and forth from one exercise to another

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8 Oct 2016

Finally back in the gym! Giving Thanks this long weekend for some gym time.

Low Bar Squats (long rests, knee sleeves, Romaleos)

135 x 5
225 x 5
260 x 8
260 x 8
260 x 8

notes: long rests was not the original plan, but I had to help with some gym upkeep and packing away stuff into storage in between sets.

SSB Squats (sleeves, shoes, medium rest)

225 x 6
225 x 6

Box Deadlifts (medium rest, constant tension)

205 x 10
205 x 10
205 x 12

Yoke Walk (very short rests, speed runs)

340 for 25 ft
340 for 25 ft
340 for 25 ft
340 for 25 ft

notes: empty yoke; I was partnering up with another guy so we left the bar at his height. this kept my rests shorter but the pickup was awkward so I kept the yoke unloaded and kept the runs under 6 seconds

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 12

notes: running out of gas now

alternate between Hyperextensions & Inverted Rows (short rests)

12xt, 8 rows, 12 xt, 10 rows, 12 xt, 10 rows, 12 xt

notes: I wouldn’t call it a superset, I sat for 30 seconds here and there, but otherwise I just went back and forth from station to station

22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?