October 01, 2013 – Deadlift Training

October 01, 2013 – Deadlift Training

Dynamic Warm-ups

8" Block Pulls
175x5
265x5
355x3
445x3
Added Straps
Added Metal Gear Pro Deadlifter (Straps Down)
535x4
535x4
535x4
535x4
Straps Up (loose)
610x2
Straps Up (tight)
685x2
No Suit
535x10

Glute Ham Raises
LB+6x3
LB+29x3
LB+51x8
LB+51x8
LB+51x8
LB+51x8

Wide Grip Pulldowns
200x12
200x12
200x12

Ab Wheel
bwx15
bwx15
bwx15

32 Minutes of Stretching

Comments: I sort of knew what to expect this session as far as pulling. I was initially going to go in and do my pulling raw except for the two heavy doubles as I don't feel I get anything out of having the suit on with the straps down. I reconsidered it though as I'm going to be wearing the suit for a while at the contest between attempts so I might as well get used to being uncomfortable for long stretches of time. Another thing was changing back to the bent to hell bar for the pulls. I made the change for two reasons; one is that the other guys training at the gym would prefer to use the deadlift bar as they will be using it at competition and the other is that the bent to hell bar is closer to contest conditions. I think I switched to using the deadlift bar because I wanted to compare to past records and I was worried I'd miss my weights. Can't do that, got to make training tougher than the show. One of the pluses to using the bad bar was that it wanted to roll out of my straps. I had forgotten that this is the same thing that I felt on my 650lbs pull on the apparatus from about 3 months ago. Going to need to remember that and chalk up the straps to secure everything. In either case, I think I'm getting better at the suit. Had the straps on really loose for the first double, they fell off my right shoulder going for the second rep haha. Again, the weight felt super heavy on the heaviest double but the weight moved well and I again felt like I could rep it out until I couldn't breathe. I can see why some people say the geared training can provide some greater consistency to hitting heavier weights more frequently. The suit isn't going to get tried. I definitely think 750lbs is doable at the contest at this point. Down set was a bit tougher than last week with the change in the bar. Still leaving reps in the tank but certainly closer to failure than I’ve been in past sessions. I had briefly entertained doing stiff-legged sumo stuff but I was just plain dead so on to easier stuff. The foot anchor adjustment on the ghr was up higher than usual and I noticed it made my hamstrings, glutes and calves work harder at the top. I put it back to normal on the second set but decided the higher setting was better so move it back for the last two sets. Felt a little off on the pulldowns as the cable had been extended to accommodate a shorter person. No issues once I fixed that for my other two sets. Easy abs and lots of stretching. Looking forward to a break at this point haha.