Tag Archive: deadlifts


3 Dec 2016

Saturday morning workout. I didn’t have the time available to do everything, so I just did the main work and the main assistance. In and out.

Deadlifts (short rests, sock feet)

175 x 2
225 x 2
265 x 1
305 x 1
355 x 1
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2

notes: back a bit sore on these. got more explosive as I progressed through the sets, I have the tendency to slow them down unnecessarily sometimes.

5 inch Block Pulls w/ Axle (solid axle, straps, long rests, sock feet)

170 x 3
260 x 3
385 x 5
385 x 5
385 x 5

notes: I didn’t use the extra-thick axle, but these still necessitated the XL straps to fit around the bar. back still a little sore.

Snatch Grip Deadlifts (medium rests, no straps, socks)

315 x 4
315 x 3
315 x 3

notes: these felt ok on my back, but my grip was giving out on these.

And then I had to go! Duty called. I also pooped twice during this short workout lol. That ate up some time.

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28 Nov 2016

Have to be honest, motivation has been completely in the toilet these days. All I want to do is sleep and do nothing. I was able to drag myself to the gym tonight after work, but it was so painful, I actually just sat in the cubicle for an extra 2 hours, just putting off going to the gym. Out of 10, my drive is about a 1 right now. It was a fight I lost on Saturday, it was a fight I lost on sunday, but tonight, I actually made it to the gym.

I knew I had to do deadlifts, but the only thoughts in my head were ‘you can’t lift this, your back isn’t up to it, just don’t do it’

And somehow, I went through with it. Showed up to an empty gym, and went to work.

Deadlifts (long rests, sock feet, no belt)

135 x 3
225 x 3
315 x 3
405 x 2
430 x 2
445 x 1
455 x 1
385 x 4 (Romanian style, with a pause just off the ground)

notes: despite my self-doubt, the reps felt fine, and moved fast. For my backoff set, I didn’t let the plates touch the ground, I wanted to keep my back loaded, and with a brief pause at the bottom while hovering off the ground.

At this point, another guy showed up in the strongman gym, which was a welcome relief, because it would keep me from getting into my own head too much.

Bent Over Rows (2 min rests, straps)

225 x 6
225 x 8
225 x 8
225 x 6

notes: I wanted to save my grip for later and just keep working the back, but even with straps, the underside of my forearm was throbbing.

One Arm DB Rows (2 min rests)

40 x 10/10
80 x 10/10
*straps on*
120 x 13 left side
2 min rest
120 x 13 right side

notes: I wanted to do an all out set at a STUPID weight. So saved the grip, back to the straps. At about rep 13, I ended up getting a charliehorse in my RIGHT trap, my off-trap from the pulling side. So I kept it balanced and only did 13 on the right side, after spending two minutes stretching out my upper back and traps.

Frame Shrugs (90 sec rests, no straps)

340 x 10
340 x 10
340 x 10

notes: I thought this would help me stretch out my traps, plus finish my grip. After this, my hands were throbbing from the cold iron frame, so I called it a day after this.

19 Nov 2016

ARG… my triceps are so sore today! my rear delts aren’t sore, just tired, which is a relief.

Saturday – cold-ass morning with cold iron in my cold hands. Still teamnobelt.

Deadlifts (long rests, sock feet)

135 x 5
225 x 5
315 x 5
385 x 5
385 x 4
385 x 4

note: my forearms were already hurting, maybe I worked them harder yesterday than I thought.

Axle 5 inch Block Pulls (long rests, sock feet, extra thick axle, straps)

255 x 3
415 x 3
415 x 3

Snatch Grip Deadlifts (medium rest, sock feet)

275 x 6
275 x 6

Widegrip Pulldowns (medium rests)

180 x 10
180 x 10
180 x 10
180 x 10

notes: cold metal, rough knurling, plus my grip was dying by this point, so these shredded my hands

Frame Shrugs (short rests)

320 x 10
320 x 10
320 x 10

notes: again, cold metal, and failing grip, after every set my hands ached

Frame Static Hold

456 lb frame held for 21 seconds

notes: this was my finisher. it was intense, I took a solid grip in the middle of my palm, and I could feel the handles spinning my hands around as it slid down to my fingers, and then it was gonna end soon.

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

11 Oct 2016

Evening lifts and laughs. Full strongman gym on a Tuesday. Volume DL day.

warmup: stretched low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
225 x 5
335 x 8
335 x 8
335 x 8

notes: dammit, I hate dead and squat sets w reps over 6 I hate you volume day. My low back still felt sore from a few weeks ago. That lockout soreness.

Axle 5 inch block pulls (long rests, straps, SABOs, no belt)

460 x FAIL… rolled around in pain for 10 min
255 x 3
360 x 6
360 x 6

notes: OK… I messed up. I thought it was 360… it was 460, LMAO! I used 100 lb plates (#coolguy), and forgot its 100 PER SIDE. ffffuuuuuuu… I went to pull it fast and hit a weird wall, and I paused in confusion, and then my low back tweaked, so I dropped it.

Lay on the ground waiting for my back pain to die down, and looked at the bar and realized my screwup. Did a light set to see how my back felt, then went back to my 360 sets.

Snatch Grip Deadlifts (short rests, SABOs, no straps, no belt)

275 x 7
275 x 7
275 x 5

notes: getting comfortable with my feet and hands. I had to burn through these as I realized it was getting late.

widegrip pulldowns (short rests)

180 x 11
180 x 12
180 x 12
180 x 10

notes: hitting that glyco-depletion wall

DB Shrugs (short rests)

115s x 10
115s x 10
115s x 10

notes: I love you, high weight dumbbells.

Farmer Carry (medium rests)

130/hand for 55 feet
180/hand for 55 feet
224/hand for 55 feet
224/hand for 55 feet

notes: a nice finisher

30 Sept 2016

have been super busy lately doing job competitions. But I decided it was time to do some gym.

late night Friday DLs

Deadlifts (speed, short rests, SABOs)

135 x 3
225 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3

notes: the ORIGINAL goal was speed. I immediately found out my back was sore, especially the low back when I went for lockout. So they kinda ended up being normal speed, LOL.

Axle Deadlifts – 5 inch Block Pulls (extra thick axle, straps, long rest)

335 x 5
335 x 5

notes: the straps weren’t long enough, and the axle was too thick. I could barely close my hand around the bar, and the strap was so tight it felt it was yanking my hands off. I needed 15 min in between sets just to get the color back in my hands, seriously. it was not good looking. it kind of fried my grip, ironically

Snatch Grip Deadlifts (short rests)

275 x 4
275 x 8
275 x 6

notes: still experimenting with my foot placement, grip width, and speed of lifts

Widegrip Pulldowns (short rests)

180 x 10
180 x 15
180 x 13
180 x 9

notes: I was fading pretty hard by this point, and my performance was suffering.

DB shrugs (short rests)

110s x 10
110s x 10
110s x 10

Farmers Walk – Static Hold

160 per hand held for 35 seconds

notes: my grip felt fried, so I just wanted a finisher

Inverted Rows (short rests)

10, 10, 10

20 Sept 2016

Ate all the carbs today, I wanted a monster evening session.

warmup: stretched out low back

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
385 x 2
420 x 2
455 x 2
485 x 1
455 x 1

notes: The plan was to do five doubles at 385, but I was feeling froggy, so I kept going. When I went for a double at 485, the first one went so slow, that I stopped at 1, dropped the weight, and tried for another double. When the second set at 455 moved really slow as well, I know I was done with the main work. I guess a weight PR was not in the cards today. It had been just 3 days since my last DL PR, so I am not too upset.

My low back felt DONE after this, so I dropped the weights on the main assistance that followed.

5 inch Block Axle Deadlift (thick axle, Figure 8 straps, long rests)

385 x 1
385 x 3

notes: First time going even slightly heavy on Axle DL. I tried regular straps first, but that axle was just way too thick. Figure 8s fit great though.

Snatch Grip Deadlifts (index fingers outside far rings, long rests)

225 x 4
225 x 6

Widegrip Pulldowns (medium rests)

180 x 15
180 x 15
180 x 13
180 x 13

notes: back dying

DB Shrugs (short rests)

105s x 10
105s x 10
105s x 10

Farmers Walk (speed runs, short rests)

130/hand for 55 feet
145/hand for 55 feet
155/hand for 55 feet
180/hand for 55 feet

Chest Supported T-Bar Rows (less than 30 secs rest, elbows extra high and wide)

50 x 12
50 x 12
50 x 12

This workout kicked my butt early on. I was dripping wet during deads and smelly as all hell.

First day of Cube under the belt. I am scared, lol

17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon