April 24, 2013 – Speed Deadlift Day

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x1
355x1
395x1
395x1
395x1
395x1
395x1
395x1
395x1
395x1
425x1
455x1

Front Squats
45x3
95x3
145x3
195x3
245x3
285x5
285x5
285x5
285x5
285x5

Romanian Deadlifts w/ Chains (+105lbs)
135x3
225x3
315x3
365x8
385x8
405x8

Glute Ham Raises
bw+30x12
bw+30x12
bw+30x12
bw+30x12

Reverse Hyperextensions
90x25
90x25
90x25
90x25

30 Minutes of Stretching

Comments: Working through some stuff. Left hip was achy warming up for the deadlifts. It is strange getting used to pulling from a dead stop. Got to get used to it though. Did singles this time rather than reps like I tried last time. I did my work weights and then bumped up a bit for two more singles. Definitely not as fast as the working sets but still a good test. Moved on to front squatting from there. Had to warm-up with just the bar for these since I'm not going directly from squats. Not bad, never any doubt about getting all the reps. Good place to start. Fun times with the rdls. Weird using chains but they work perfectly. Just smoked from them. I lowered the weight slightly on ghrs as I wasn't sure how fatigued I'd be from the previous exercises. Felt fine and got all the reps. Finished up the torture session with reverse hypers and stretching.