Tag Archive: deficit stiff legged deadlifts


July 11, 2015

Saturday! Warm weather, everyone looks happy, people dressing cute, good vibes all around.

I got some new shoes and wanted to try them out: SABO Deadlifting shoes. Russian, super thin sole, metatarsal strap, etc. I thought this would be an easier transition from barefoot than Chucks, they are thinner than Chucks. They are only a little thicker than a deadlift slipper, but with more grip on the ground. Spread your feet out, hit those Sumos. If I trained Sumos any more. But I digress.

AM Workout

warmup: woops! didn’t bother, lol. I just wanted to lift.

Deadlifts (SABOs, 2 min rest b/w working sets)

160 x 5
200 x 5
240 x 5
280 x 3
*belt on*
340 x 3
340 x 3
340 x 3

Decided to just leave the deadlifting shoes on and get through the workout. Now… since I didn’t bother to warmup at all, my low back was now sore. Big surprise!

Deficit Stiff Legged Deadlifts (60-90 sec rests)

*belt on*
140 x 8
200 x 8
220 x 8
*belt off for the backoff sets*
160 x 8
160 x 8

Pallof Press (30 sec rest)

4 plates x 20 each side
4p x 20/20
4p x 20/20

Ukrainian Deadlifts (60ish sec rest)

60 x 20
75 x 20
90 x 20

notes: now that I had spent the last 4 weeks getting used to the feel of this exercise, time to up the weight.

Seated Cable Row (60 sec rest)

160 x 12
170 x 12
180 x 12

notes: these felt good! I was finishing strong today.

Left gym, done.

PM Workout

warmup: foam rolled upper back, lats, side of lats, armpits, pecs

Superset Widegrip Pulldowns and Widegrip Machine Bench Press (no rest, go back and forth from one station to the other)

1 plate x 15 / 1 plate x 15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 15/15
7p x 15/15
8p x 15/15
9p x 15/15
10p x 15/15
11p x 15/15
12p x 15/15
13p x 15/15
14p x 12/12

Superset Straight Arm Pulldowns & Pec Deck (no rest, go back and forth)

1p x 15/15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 10/10

OK, so yeah the workout is a little silly. But for a 2 a day routine, I cant go heavy both times, I go light and high rep on the other workout, keep the heart rate up, keep the blood flowing, get a bit of a pump. So I keep the rest low and ramp up until I cant any more. Let’s just agree to call it cardio that’s more fun than cardio

post: sat in hot tub

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June 24, 2015

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

8 plates x 15
10 p x 15
12 p x 15
12 p x 15
12 p x 15

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

3 plates x 15
4 p x 15
5 p x 15

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

4 plates x 20/20
4 p x 20/20
4 p x 20/20

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

June 20, 2015

One last piece of misery before enjoying the weekend and the Fathers Day merriment.

Deadlifts (2 min rests during warmups, 90 sec rest during working sets)

160 x 5
200 x 5
*belt on*
240 x 5
300 x 3
300 x 3
300 x 3
300 x 3

notes: during the warmups, I took longer rests, and stretched out and released and warmed up my low back. Then reduced the rests for the working sets to up the intensity.

Deficit Stiff Legged Deadlifts (60-90 sec rests, belt stayed on)

130 x 8
180 x 8
200 x 8
140 x 8

notes: kept my belt on for these to support my low back a bit more. it worked, lol.

Pallof Press (30 sec rests)

4 plates x 20 per side
4 plates x 20 per side
4 plates x 20 per side

notes: this had the side benefit of warming up my sore shoulders a bit. and if I squeeze my pecs, I can get some soreness in the inner pec area

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: getting better at the MMC on these, contracting the glutes properly makes this exercise so much more intense

Seated Cable Closegrip Row (30 sec rest)

150 x 12
150 x 12
150 x 12

notes: traded sets with a lady who was also using the station

June 10, 2015

My body is attaining memorable levels of soreness these days. Prob because this is my 4th day of exercise in a row, and I am going at it with some intensity.

Deadlifts (2 min rests after the warmups)

160 x 5 hookgrip
200 x 5 hookgrip
240 x 5 double overhand
280 x 3 mixed grip
*belt on*
280 x 3
280 x 3
280 x 3
280 x 3

notes: lots of low rep sets, not wanting to tax the low back for what lay ahead

Deficit Stiff Legged Deadlifts (2 min rests)

130 x 8
160 x 8
190 x 6
140 x 8

notes: stood on a nice thick bumper plate. I wanted to do sets of 8, but my grip got tired on the 3rd set and I crushed a callus a bit, so I had to stop. So I did a backoff set. My grip is getting pounded these days.

Pallof Press (60 sec rests)

3 plates x 20/20
4 plates x 20/20
4 plates x 20/20

notes: gave my grip and my posterior chain a break with this core work.

Ukrainian Deadlifts (90 sec rest)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: I have seen people do these, but never tried them. They work pretty well as a finisher. My quads even felt the stretch on the negative, and the glutes were firing quite well. Low back started to remind me how sore it was.

Seated Closegrip Cable Rows (90 sec rests)

100 x 12
120 x 12
150 x 12

notes: Did them nice and slow and focused on the peak contraction. Went thumbless to let my grip have a break, and tried to strengthen up my low back.

I was considering doing cardio after, but my low back warned me it wanted to go home and chill out, so I heeded it.

May 7, 2015

Front Squats (oly shoes, knee sleeves, approx. 2 min rest)

bar x 5
95 x 5
115 x 3
*belt on*
155 x 7
155 x 8

notes: During the first 155 set, the bar slipped forward a bit and I had to catch it, so I stopped it there, at 7 reps. During the second set, after I was done, I noticed a spot of red on my shoulder. I have a tag on my shoulder, like a mole. I guess when the bar slipped, it ripped it open So now my shoulder was bleeding through my shirt *eek*

Bleeding on the bar is not hygienic, so I called it there and moved on to Deadlifts.

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5 hookgrip
135 x 3 hook
*belt on*
225 x 2 double overhand
285 x 2 crossgrip from now on
285 x 2
285 x 2

notes: still need to figure out the optimal foot placement for me on this movement.

Deficit SLDL (60 rest)

95 x 12
95 x 12
95 x 12

notes: quarter plates help me go as deep as I can handle. Actually TOO deep today, I couldn’t touch the ground without relaxing my back and shoulders, and somewhat losing the tension in my hamstrings. So I let the bar hover off the ground, does that make it a Deficit Romanian? I dunno. All that matters is keeping the tension in the hamstrings, slow descents, long pauses at the bottom. Stretch those puppies out.

Hex Bar Deadlifts (2 min rest)

260 x 6
260 x 6
260 x 6

notes: hands feel too far out on these, like its a hex bar snatchgrip deadlift or something. oh well, it all hits the back, right?

Hyperextensions (30 sec rest)

15, 15, 15

Superset: Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 80 x 10
100 x 10 / 80 x 10
100 x 10 / 80 x 10

April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.