December 20, 2011 – ME LB

Dynamic Warm-ups

3” Platform Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
545x1
585x1
605x1
545x3

Wide Grip Romanian Deadlifts
350x5
380x5
410x4 (miscount)
440x5
Added Straps
470x5

Seated Cable Rows (straps)
215x12
245x12
275x12
305x4/270x9/225x12

34 Minutes of Stretching

Comments: Everything was still fairly tight in my lower back so I was somewhat concerned it would hamper the workout. I’ve kind of been avoiding deficit pulls for a while since I was worried they would mess with my form on deadlifts from normal height. I elected to use 3” for the platform and I think it was a perfect choice. The weight felt really dead and stiff at the bottom of the lift, made for a slow start which was just what I was aiming for on them. I haven’t maxed from this height platform in years so I didn’t base my goal weight off of that. I think it was only 455lbs. I had done 555lbs off of a 6” platform earlier in the year (before the oblique tear) so I figured that that weight was the bare minimum I would aim for with my goal being at least 6 plates. Took a few sets to get used to the platform but I got it squared away in short order. Using a belt was the trickiest part as I’d be in horrible position if I put it on too tight. I got it wrong on the first set but corrected on the rest of the sets. 585lbs went up slow but I really wanted to get over 600lbs. Threw on 20lbs more and went at it. Tough one but I got it. Hard triple for the down set. Nothing really to write home about with the wide grip rdls. My calluses were about to tear on the set with 440lbs so I decided to strap up for the last set. I plan on doing farmer’s walk for event training so I figured it was best to save the hands for when it counts (though it looks like rain/snow this weekend). Rows were super tough this time around. All the sets felt like 30lbs heavier than normal. Probably because last time I didn’t do any deadlifting. After getting like 4.5 reps on the last set of rows, I decided to do a double drop set to get some more reps. Back was dead. Stretched and called it a night.