November 29, 2011 – Deadlift

Been very busy at work and not getting as much sleep as I want this week so far. I guess this makes up for sleeping like 13 hours every day on vacation. Toenail came off finally so I can walk around without pain.

Dynamic Warm-ups

15" Block Pulls w/ IW#3's dbl
No Bands
135x5
225x5
Add Bands (+145lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
495x1
545x1
585x1
610x0
515x4

Sumo Stiff-legged Deadlifts
315x5
345x5
375x5
405x5
435x5 PR+10lbs
465x5 PR+40lbs

Seated Cable Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

Cable Pulldowns (straps)
150x12
180x12
210x12
240x8 PR+1 rep

31 Minutes of Stretching

Comments: Late night, even though I started lifting fairly early. Setting up the bands is a pain without a platform but whatever, it works. Grip felt good today. I wasn't sure what to expect as I haven't pulled on blocks against the bands. My goal was set low at 545lbs but that went up well. I got really psyched and got 585lbs with only a bit of bump-bump at lockout. 610lbs was just too much today. Really worked on the down set. Grip held in like a champ on sumo sldls. Really surprised I did 465lbs double overhand. Everything was tight by the time I got to rows. I felt better as the sets went on though. Pulldowns are still an issue. Back is just so dead by this point. Really wanted more reps on the last set but couldn't count the last two. Just got to keep pushing. I really feel that these changes are going to do wonders for me.