February 08, 2012 - Deadlift

Dynamic Warm-ups

17” Farmers Picks
125x5
175x5
215x5
265x5
Added Straps
305x5
355x5 PR+35lbs

Cambered Squat Bar Goodmornings
215x12
245x12
275x12
305x12 PR+4 reps & 5lbs

Pull-ups
bwx12 (pronated)
bwx12 (neutral)
bwx12 (pronated)
bwx12 (neutral)

26 Minutes of Stretching

Comments: I really wasn’t sure how this workout was going to go. Elbows had been sore from the pressing as well as biceps from the cleans. I had just done farmers picks heavy on Sunday and on top of that was going to be whether I could even do the exercise at all. The one loading end on my farmer’s implements are thicker than the norm so not all plates fit. Luckily, some of the plates could fit that end at the gym so the session was on. Another issue was the setup as I had to elevate the handles to get close to the height I’m working at for the contest. Pulling from blocks meant I had to change my form from gripping the back of the handles to gripping the middle as they would tilt and get out of position. The weight falling off the one end on my warm-ups helped emphasis that issue haha. Left side of my upper back was in pain and it seems to get that way when I’m pulling heavy (also apparently where I fractured my back). It was tough, but I hit my goal weight. I’ll aim for 10lbs more each hand next time. Goodmornings felt really good. My traps were sore with the bar on them but the movement was easy and I went really deep with them. I felt good for more. Pull-ups were odd. My biggest concern was that they would bother my biceps (they have in the past) but no issues today. I can get the first 6-7 reps super easy and then have trouble with the last few reps. I’m out of practice. I decided to alternate between regular and neutral grip (training partner was using the one rack for reverse band benching). My plan is to treat these like the ghr; wait until I can do these in my sleep before moving up in weight. Surprised I didn’t have to do more stretching.