February 11, 2013 – Deadlift Training

Dynamic Warm-ups

Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
415x1
465x1
525x3
415x4
415x4
415x4
415x4
415x4
415x4
415x4

Deadlifts w/MMB’s dbl (+80lbs)
365x1
415x1
465x1
495x1

3" Platform Deadlifts
425x3
425x3

Glute Ham Raises
bw+25x8
bw+25x8
bw+25x8
bw+25x8

Spread Eagle Sit-ups
bw+10x8
bw+10x8
bw+10x8

Reverse Hyperextensions
50x20
50x20
50x20

29 Minutes of Stretching

Comments: After doing event training a few days earlier, wasn't sure how this would go. I was worried I overdid it. I didn't feel as fast warming up as last time but I put that out of my mind and just did it. Actually felt good enough to add some weight to my planned triple. Very much the same as last week in that it wasn't super easy but it wasn't super hard. For the sets after that, I just shouted “speed” to myself before pulling. Didn't feel tired this time. For band pulls, I started with the same weight and added 50lbs each time until it felt like I was slowing down. Felt slightly easier than 455lbs felt last week so I went for 5 plates. A bit slower than I would have liked but still within what I planned and there was no doubt I was going to miss the lift. Platform pulls felt kind of tough as my glutes and hips were still quite sore and getting down to that position finally hit those spots. Added weight to glute hams and sit-ups. Hammies really liked the added weight. Did super light reverse hypers to finish up the day. Going to keep it that way like I'm doing with the last exercise on my upperbody days.