September 24, 2013 – Deadlift Training

Dynamic Warm-ups

8" Block Pulls
165x5
255x5
345x3
435x3
Added Straps
Added Metal Gear Pro Deadlifter (Straps Down)
525x4
525x4
525x4
525x4
Straps Up (loose)
600x2
Straps Up (tight)
675x2
No Suit
525x11

Glute Ham Raises
LBx3
LB+47x8
LB+47x8
LB+47x8
LB+47x8

Wide Grip Pulldowns
190x12
190x12
190x12

Ab Wheel
bwx15
bwx15
bwx15

30 Minutes of Stretching

Comments: Moment of truth kind of session as this would be my first pulling in a suit. After getting advice from friends with more experience/strength than me, I went for it. It was definitely not comfortable but I didn't have too hard of a time getting it on. In preparation, I changed two things. One is that I added 1" of mats under my feet to get the pull right at contest height (17") because I knew that once I got the straps of the suit on tight, getting down to the bar was going to be a feat in and of itself. The second was recalculating my max. I was initially basing it off of a 705lbs goal weight but I'm now using a 750lbs goal weight. For the 70% work, I did it with the straps down. Didn't really notice a difference other than lockout feeling weird. I think a lot that has to do with the height of the pull since these things are supposed to give pop off the floor. It is awful if you get off the groove though, which is what happened on the second rep of my final 70% set. For the first double, I got the straps up and they were on quite loose, like they'd fall off my shoulders if I relaxed. Didn't feel like a big difference here other than a bit harder to get to the bar. I wasn't convinced at this point to invest in the suit. For the final double, I had the straps cranked down. This was more like it. Just getting set to the bar was difficult, I felt like I was cranking a jack-in-the-box to get setup. It felt ridiculously heavy but I also felt I could do another rep or two. Quite strange to have that feeling of something being really heavy and yet be able to move it. Even if I only get 30lbs out of it right now (maybe), it is worth it to get some extra points at the show. Took off the suit for the down set and got 11 reps with at least one or two in the tank. Lower back was beat by this point but on to glute ham raises. I was taking fairly long breaks to let my lower back recover here. Pulldowns were quite easy now that I'm getting used to them. I may go up a bit more for next time. Finished up with ab wheel and stretching.