Tag Archive: deadlift


21 Jan 2017

Saturday morning fun.

Deadlifts (traded sets with 2 other people, sock feet)

135 x 3 with lots of pauses (warmup)
225 x 3 with lots of pauses (warmup)
275 x 1
315 x 1
405 x 1
455 x 1
505 x FAIL

notes: ok, I decided to go for it. I have been so crap at going to the gym that I shouldn’t be surprised I couldn’t hit a PR. So, I broke off the ground, but it hovered underneath my knees, then back down. Maybe more below the knee pause DLs in my future.

I decided to move on, I did not have a lot of time in the gym this morning.

SSB Squats (Romaleos, knee sleeves, 2 min rests)

70 x 3
160 x 3
250 x 2
300 x 3
300 x 3
300 x 3
300 x 2
300 x 2

notes: I should have done more, but the reps were slow and I was starting to slouch, so meh

DB Flat Press (short rests, hammer grip)

40s x 10
65s x 5
85s x 10

notes: I was going to do more, but I was short on time, so I had to move on

Viking Press (very short rests, traded sets back and forth with another)

100 x 15
100 x 12
100 x 13

miscellaneous Strongman shenanigans

me and some of the other people in the gym held a sledgehammer at the far end of the handle (not by the hammer end), outstretched our arm out in front of us, and tried to turn our wrist in and out. as for me, for both arms, I could rotate it SLOWLYYYY to the outside and barely bring it back up, but when I rotated my wrist to the inside… nope, the hammer dropped.

then we goofed around with the Rolling Thunder a bit, but I mostly just taught it to others.

Advertisements

17 Dec 2017

Being xmas lazy, slacking on the workouts!

Coooold morning strongman gym, kneedeep in snow. bleh

warmup: spilled my drink, mopped the floor, cleaned the gym, lol

Deadlifts (long rests, sock feet)

135 x 3
225 x 3
315 x 3
405 x 3
405 x 3
405 x 3

Snatch Grip Deadlifts (sock feet, medium rest)

315 x 3
315 x 4

notes: I normally do block pulls first, but the blocks were being used. Still not using straps for these, and it cost me a bit of work, my grip was the first to go on both sets. I should probably strap up and save my grip for farmers/frame work.

Axle Deadlifts- 5 inch blocks (medium thick axle, medium rests, figure 8s, sock feet)

170 x 1
260 x 1
350 x 1
440 x 2
440 x 1

Frame Carry (medium rests, sock feet)

280 for 55 feet, drop, pick, return 55 feet
370 for 55 feet – SUPERSET – shrugs x 8
370 for 55 feet – SUPERSET – shrugs x 8
470 for 55 feet
470 for 55 feet

notes: thought I would combine my shrugs and frame carries. the iron handles get cold if you leave them alone too long, so a superset is less painful, haha. I didn’t bring the right shoes, so if I was going to do it in my sock feet, I figured a frame has nil chance of getting dropped on my feet… not that a sneaker will save my foot from a 470 pound frame… but I have a little more pushoff to get out of the way if I am wearing a new pair of sneakers.

2/27 Legs

A little motivation for myself ūüôā

 

 

The new shoes arrived in the mail!¬† Some Size 13 Nike Romaleos 2.¬† And it was Squat Day!!¬† It was meant to be ūüôā

 

warmup  DeFranco Agile 8

 

Squats (1 min rest) (wore the Romaleos)

warm-up

110 x 5

135 x 5

160 x 5

main (2 min rest) (wore belt)

190 x 3

215 x 3

245 x 8

notes:  I was ready to do some Joker sets, but another guy wanted to share the station, so I called it after the 6th set.

 

Assistance

Deadlifts (60-90 sec rest) (barefoot)

300 x 5

190 x 6

190 x 10

190 x 10

190 x 10

notes:¬† oops!!!¬† Mixed up a kg plate and a lb plate… I picked it up during that first set and was like, why is it soooooo heavy?¬† Turns out I had loaded 300 lbs, haha! At least the weight was even, just WAY too much.¬† My second set I was still exhausted from the first, but I had recovered sufficiently by set 3.

Weighted Core Twist Machine (30 sec rest)

200 x 10/10

200 x 10/10

200 x 10/10

200 x 10/10

200 x 10/10

2/27 Back

warmup  DeFranco Agile 8

http://www.t-nation.com/training/defranco-agile-8

 

Deadlifts (1-2 min rest)

warm-up

150 x 5

190 x 5

230 x 5

main (2-3 min rest)

265 x 3

305 x 3

340 x 4

notes:¬† Some experimenting going on tonight.¬† I lifted barefoot – that went fine, easy transition for me.¬† I used my belt – that didn’t feel better or worse, just different.¬† will take some time to get used to that.¬† When I wore the belt for squats, it felt better right away.¬† For deadlifts… coming down was a little more awkward but coming up felt more solid.¬† I only got 4 reps on the last set because I felt my grip going.¬† Lots of regret I didn’t get more on that one.

 

 

Assistance

Squats (60-90 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30-60 sec rest)

10

10

10

10

10

post-workout:  yoga stretches and releases for my back, so thankful for that!  back has been tired all day.

 

1/27 Monday Back

I am back!¬† Did you miss me?¬† I have been away for a few weeks.¬† I went to my sister’s wedding, ate a little cake, took in a little sun.¬† But no, I did not stop working out.¬† I did a few major workouts, retested my one rep maxes, and am ready to get back to it, hungrier than ever.

 

Welcome to my 27 week project to get big and strong, losing weight AND gaining strength  through lots and lots of compound lifts.  The basics:  lots of deadlifts, squats, bench press, overhead press.  Four days of conditioning a week, and lots and lots of scary piles of iron, testing me and daring me to back down.  This will be the longest I have ever committed to a training program, so this will be both a challenge and a real chance to see how my body responds to progressive overload and a well-structured consistency.  No tricks, just a commitment to lifting.

 

Day 1, Back Day!

warmup  DeFranco Agile 8

http://www.t-nation.com/training/defranco-agile-8

 

Deadlifts (1-2 min rest)

warm-up

150 x 5

190 x 5

230 x 5

main (2-3 min rest)

245 x 5

285 x 5

325 x 6

notes:  I was going for 10 on the last set, but I ripped open my left knee and blood was trickling down my leg, so we stopped haha.  This makes the third time in a row, I think I need some sleeves, at the least, if not a form correction.

On a lighter note, check out my crazy face!

IMG_4709

 

Assistance

Squats (60-90 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30-60 sec rest)

10

10

10

10

10

 

Real simple, real effective!  Did I mention I dropped 2 pounds this week?  I guess the 1RM testing agreed with me, as a sort of deload.  Then I went for a massage, reward!!

May 31 – Legs

Went to the gym today determined to do what I needed to do – time didn’t matter, take all day if you feel like it, just put in the work.

 

Giant Set:  Squats, One-Leg Leg Press, Lex Extensions (60-120s rest)

105 x 6 / 255 x 12 (each leg) / 120 x 25

130 x 6 / 255 x 12 (each leg) / 120 x 25

155 x 6 / 255 x 12 (each leg) / 120 x 25

170 x 6 / 255 x 12 (each leg) / 120 x 25

195 x 6 / 215 x 12 (each leg) / 120 x 25

220 x 6 / 215 x 12 (each leg) / 120 x 25

notes:  I used the same weight progression for the squats that I would use on 5/3/1.  I soon noticed on the leg press that my right leg was a lot weaker than my left, by Set 5 I had to drop the weight so my right leg could keep going.

 

Giant Set:  Deadlifts, 45 Degree Leg Press, Seated Leg curls  (60-120s rest, double overhand on DL for first 4 sets, then switch grip for Set 5 and 6, feet high and wide with feet pointed out for the leg press, lean forward on the leg curls)

155 x 6 / 10 plates x 12 / 120 x 25

190 x 6 / 10 plates x 12 / 120 x 25

230 x 6 / 10 plates x 12 / 120 x 25

250 x 6 / 10 plates x 12 / 120 x 25

290 x 6 / 10 plates x 12 / 120 x 25

325 x 4 / 10 plates x 12 / 120 x 25

notes:¬† So glad the gym wasn’t busy!¬† This workout ties up a LOT of stations… I was so tired by the end my back was rounding a lot on the last set of deadlifts, so I stopped at 4.

 

Superset Standing Calf Raise Machine and Dorsiflexion  (30s rest)

215 x 8 / 50 flexes

215 x 8 / 50 flexes

235 x 8 / 50 flexes

255 x 8 / 50 flexes

275 x 8 / 50 flexes

295 x 8 / 50 flexes

315 x 8 / 50 flexes

335 x 8 / 50 flexes

 

post-workout cardio:  30 min elliptical

 

Workout is very simple on paper, draining as HELL in practice.¬† I don’t usually do squats and deadlifts together, and as part of a circuit?¬† Nasty.¬† I came home and just lay on my couch for 4 hours straight, no lie.¬† I am gonna be dead tomorrow, I can tell.¬† Killer workout!

 

Decided I really wanted to get in some deadlifting today, so I split my workout into 2 parts:  dedicated deadlift session first thing in the morning, and Back Assistance at lunch.

AM Deadlifts – 6:30 yeahhhh boyyyyyy, grip it and rip it

(60 – 120s rest, double overhand until I broke 300, then mix grip)

155 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 6

365 x 1

385 x 1

notes:¬† Back was feeling great!¬† Swole, strong, wide, fired up.¬† After my AMRAP set, did a few more heavy singles.¬† Stopped after Set 8 because I didn’t feel like lockout was tight enough.¬† Plus you know… I had to go do my actual job.¬† For pay.¬† haha

 

Lunchtime Back Assistance

 

Landmine Rows (30s rest, coworker stood on the bar tip)

60 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

notes:  This is the only barbell, and my coworker needed it to do bench press.  So I made him keep it steady and busted out my sets fast.

 

Incline DB Pullovers  (45s rest, constant tension reps)

70 x 12

70 x 12

70 x 12

notes:¬† ROM is really short if you want constant tension, but it’s the best for me to really feel the spring getting coiled up in my lats.

 

Lat Stretchers  (30s rest, explosive reps)

37.5 x 8

77.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

notes:¬† First time doing these, I should explain.¬† Put a bench up against the cables, or pulldown station.¬† Put a foot against the bench to brace yourself, but stay standing, don’t sit down.¬† Use a closegrip handle and row the cable to your chest, then on the negative, let your head drop between your arms and STRETCH your lats out!¬† Feels great!¬† This cable station doesn’t go very high, so I made the reps explosive.

 

Seated good Mornings (30s rest)

bar x 12

115 x 15

then I helped my coworker get through the rest of his workout (which I wrote), then tada!  Done deal!  Back officially worked.

 

 

It might have been crazy to have a 2nd back day 2 days after the first, and the very next day after I got my low back deep-massaged.  but whatever!  Had a hunger for some DLs.  Just call me DL Hugely!!

 

Deadlift and Assistance

Deadlift  (60-120s rest, double overhand grip for first 5 sets, switch grip on 6th set, no straps used)

155 x 5

190 x 5

230 x 5

250 x 5

290 x 5

325 x 5

notes:  As predicted, my low back was getting tired fast!  It was still recovering from the RMT.  I noticed rounding was getting bad on the last set so I clipped it short at 5.  Weight was flying up though!  Just harder to get low when your low back is giving up.  I keep sticking with double overhand when I am sub 300, and jump to switch grip when I am 300+, it seems to work fine, although 290 felt pretty draining on my double overhand grip for sure, it was so borderline.

 

Meadows Rows (45s rest)

50 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

 

Closegrip Machine Rows  (45s rest, explosive reps)

225 x 6

225 x 6

225 x 6

225 x 6

notes:¬† 225 is about the edge of what I am barely capable of “exploding” on, so I will stick at this weight for a bit.

 

Scapulae Stretch Pulldowns  (45s rest)

210 x 8

210 x 8

210 x 8

210 x 8

notes:  rubber grips be ripping up my calluses!  ouch!

 

DB Shrugs  (45s rest, hold squeeze for 3 seconds each rep)

80s x 12

80s x 12

80s x 12

notes:  feeling good!  Decided since I gambled so hard with my back, why not gamble on my calves too??

Standing Calf Raise Machine (45s rest, do partials out of bottom ROM, basically stretch down past parallel, then go up to parallel only, full reps of course go from past parallel to full toe pointing)

195 x 10, 15 partials

235 x 10, 10 partials

275 x 10, 5 partials

315 x 10, 5 partials

notes:  I only mention the ROM because I see so many ppl halfass it so often on the calf raise machine.  You have this great chance t let your ankle go down past where the floor would be, why not take advantage!!  Work the extreme ranges of your ROM, something I can;t do as well when I stand around with a pair of DBs.

post-workout – 20 min cardio

fun times!

 

Cycle 1 Week 1 Back

Hectic day! Got in my workout first thing in the morning then had to rush to get to work on time to run through a myriad of silly meetings.

I do love waking up in the morning with only a 6 AM lifting session on my mind, it gets you focused! Trainer agreed to come out and do DLs with me – her goal is to lift 3 wheels (awesome), so she needs to grind out some strength gains just like me! high rep DL day lets go!

Deadlift and Back Assistance Work

Deadlifts (conventional grip on all sets except last set, I didn’t use straps but she did, traded sets, my set was her rest)

150 x 5
190 x 5
225 x 5
255 x 5
280 x 5
320 x 7

IMG_4198

notes: Trainer did 205 for 10 reps! new PR for her. The 255 set was a mistake, loaded an extra dime plate on one side. When I did that set, it felt unbalanced, I stopped looked at my hand placing, looked fine. I did my 5 reps but they felt OFF, and I was worried I was having a bad day, until I realized the weight was unbalanced. Whew! I thought I was in big trouble.

Stopped the AMRAP set when my I couldn’t control my back any more, it was starting to “wobble” (trainer said I was starting to make snake waves with my back).

One Arm Landmine Rows (traded sets)

50 x 8/8
70 x 8/8
70 x 8/8
70 x 8/8

Bent Over Smith Machine Rows (explosive reps, traded sets)

4 plates x 6
2 plates x 8
2 plates x 8
2 plates x 8

notes: I tried 4 plates but my form was chit. I find the Smith SO awkward for these, dammit! The path my wrists take keeps making the hooks clack back against the rack, which messed me up and made me start to stand up. I had to drop the weight big time and up the reps a bit just to work on my form. I found widening my grip a bit helped a lot.

DB Pullover (constant tension, traded sets)

60 x 10
60 x 10
70 x 10
70 x 10

IMG_4212

notes: We started off going perpendicular to the bench, but then switched to deep incline bench lengthwise. Keep the arms straight, don’t bring them directly overhead or you lose the tension!

DB shrugs (traded sets, hold EACH rep for 3 seconds)

70s x 12
70s x 12
70s x 12

notes: Trainer doesn’t want big traps, so she did crossover pulldowns instead. I went conservative on the weight, pulled up and back and held it there while the trainer slowly counted to 3, full control the whole time. Could def go heavier, but I wanted to see how it felt first time.

Had to rush to work, no time for cardio! Lazy bastard! haha

Cycle 2 Week 3 Back

DL Day!¬† I had one goal in mind… 4 wheels.¬† Repeated the same weekend pattern, woke up, had some food, had a nap, had a little more food, had my Beta Test and Uncut and NO Uptake, headed to gym.

Cycle 2 Week 3 Deadlifts (double overhand at the start, conventional stance)

Warmup (1-2 min rest)
125 x 5
155 x 5
185 x 3

Main  (2-3 min rest)
235 x 5
265 x 3
295 x 3 (switched to crossgrip from this point forwards)

notes:  Feeling good, controlling the negatives.  Felt ready to make a run at the title.

Joker Sets  (2-3 min rest)
325 x 1
355 x 1
385 x 1 PR
405 x 1 PR

notes:  Yeah!!

Not much to say.¬† I could have maybe even gone further, but this isn’t a race.¬† 4 Joker Sets was plenty.¬† Plus I had been going for about 45 min, and I wanted to get in a Spin class, which was starting in 5 min.¬† So I got ready to leave.

But as I was putting the plates away… I saw an older gentleman doing a circuit of exercises:¬† bent over rows, bicep curls, upright rows.¬† Earlier I had seen him doing bench press.¬† When he did bench press his elbows flared out heavy to the sides, ok so be it.¬† When he was doing bicep curls, he kept throwing his back into it, so be it.¬† But when he did upright rows, he kept lifting until the weight was at full arm extension above his head, wrists draped awkwardly over the bar, praying mantis style.

So what do I do?¬† Normally I say, NVM, no one likes getting advice in the gym.¬† But I did 4 wheels today, so my confidence was high.¬† So I walk over, “Excuse me Sir, I don’t want to interrupt but can I offer some totally unwanted advice?”¬† He says sure.¬† I talk about rotator cuffs.¬† I talk about isolating the biceps.¬† I talk about 45 degree angles with the elbows on the bench.¬† To my utter astonishment, he soaks it all up!¬† He starts asking me questions, I show him how to do Face Pulls, I talk about exercises he can do for his back, is it worth it to hire a Trainer.¬† He tells me he is just repeating what someone showed him years ago.

I probably buried him in info, so I tried to keep repeating my personal thoughts on upright rows and bench press, to keep him from blowing out his shoulder some day.  We ended up talking right there in the squat rack for about 20 minutes!  I missed the Spin class, but it seemed worth it.

Decided to leave on a high note and left for home, haha.  Know when to make your exit!

4 Wheels on DL was my last strength goal, alongside 3 wheels for Squats and 2 Wheels for Bench.  I hit my strength goals for the Fall/Winter, I now feel ready to cut   That will prob start mid-Jan.