Tag Archive: ukrainian 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.