Tag Archive: hex bar deadlifts


May 22, 2015

Felt ready to kick my own butt today.

Hit the gym after work, ready to f up my s

Front Squats (SBDs, Romaleos, 2 min rest)

bar x 5
*belt on*
135 x 5
220 x 5
220 x 5
220 x 5

notes: squats feeing good, ready for more stuff

Sumo Deadlifts (sock feet, 2 min rest)

bar x 5
135 x 1
225 x 1
305 x 1
310 x 1
320 x 1
*belt on*
270 x 8

notes: I thought I would do some heavy beltless singles. That went fine, but my low back was getting pretty sore, so I backed the weight down for an AMRAP set. That was going fine, until I got self-conscious and stopped at 8 good reps instead of going to failure, LOL.

My low back was damn sore, so I modified my assistance a bit.

Hex Bar Deadlifts (2 min rest)

280 x 6
280 x 6
280 x 6

Seated Good Mornings (60 sec rest)

bar x 15
115 x 15
135 x 15
135 x 15
135 x 15

notes: wanted to work them erector spinae while giving my low back a rest.

I was going to finish off on leg press, but it was being used, so more improvisation.

Leg Extensions (60 sec of quad stretching between sets)

80 x 10
90 x 10
110 x 10
110 x 10
120 x 10
130 x 10
140 x 10

notes: instead of a passive rest, I stretched my quads between sets in order to get more blood in there. That idea came from John Meadows

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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.