05-20-2013, 02:00 PM
Dead lifts ( sets of 4x5 and 1X8)
Monster rope, kettlebell swing, hand release pushup AMRAP
05-20-2013, 02:49 PM
Handstand work: hold, pushups, and walking side-to-side, against a wall for balance.
05-20-2013, 03:30 PM
Bench Press: (1x5x57.5kg) (1x5x60kg) (2x5x62.5kg)
Bench Press: (3x10x50kg) (2x10x52.5kg)
Pull Ups (2xFailure)
Dumbell Press (4x12x12.5kg)
Dumbell Curls: (4x12x10kg)
And as I had an assignment due the next day, spent the night fueled on chocolate, coffee and adrenaline.
Push Ups (10x40)
05-20-2013, 07:00 PM
5-mile easy pace run.
Standing Overhead Pres: 3x5, 115 lbs
ATG Back Squats: 3x5, 185 lbs
Calf Raises: 3x10, 335 lbs
Stationary Bike Intervals: 40:10 Sprints.
05-20-2013, 07:41 PM
Power Cleans: 5 x 1 x 155
Squats: 4 x 290, 1 x 290 (was supposed to be a set of 5)
Bench Press: 5 x 5 x 185
Deadlift: 5 x 390
Fat-grip deficit deadlift off the cinder blocks: 1 x 5 x 160
Dips: Bodyweight + 45 lbs for 3 sets of 10
Somehow that all took me 2.5 hours. Gross.
05-23-2013, 07:26 AM
Broke my plateau with deadlift finally. Just needed a week off it looks like cause when I went at it fresh seemed like I coulda done more weight. Gonna try to break 300 for a 5 rep set in the next 4-6 weeks. It's definitely my weakest link so I'm keen to keep hitting it hard, but thats a double edge sword as it seems I've been not spacing the workout enough to recover completely.
05-23-2013, 07:52 AM
The deadlift is a fickle lover that way. To my knowledge, it takes the most recovery of any lift. I've cut down to a single heavy set of 5 once/week (with appropriate warmup reps, of course). Every week so far, I've hit a new PR set of 5, lately at 390 with a bw of 155. It's not elite, but it's my best lift by a long shot.
Originally Posted by Neckhammer
What do you think is the weak point in your deadlift? Is it breaking the weight off the floor, or locking out after you get the bar past your knees?
Oh, my planned workout today:
Squat: 5 x 5 x 265
Power Cleans: Probably going to stick to 155/160 for singles. See how I feel, emphasis on form over weight.
Press: 1 x 5 x 140
Chin-ups: 3 x 5 x me+70
I'm approaching stalling points on all of those. I may hit every rep, or I may come up short on any/all of them. But the plan is to psych myself up all day long and nail it all. In Jim Wendler's words, "What would Conan do?"
05-23-2013, 02:29 PM
I had been failing on rep 4 or 5 for a couple weeks. Sticking point was breaking from the floor.... although I sometimes didn't "fail", just knew it wasn't gonna happen. But, yeah when I do fail its usually just an inch from the floor. My overanalysis: feels like my glutes and low back aren't firing as synergystically as they could to produce max force. I felt like things were much smoother and firing better in my last workout though. Dunno.
Originally Posted by RichMahogany
05-23-2013, 07:56 PM
Perhaps it's time for some deficit work. $5 worth of cinder blocks is all you need for either deficits (you stand on the cinder blocks) or "rack pulls" (The cinder blocks go under the plates).
Originally Posted by Neckhammer
Of course, just plain keeping on deadlifting is probably an effective strategy too. Make sure you keep in mind that they're probably the single hardest lift to recover from, due to the lack of an eccentric portion (unless you cheat like a dirty CrossFitter ), the huge amount of muscle mass involved, and the amount of weight you're moving. If you do add assistance work, like deficits, add them after the deadlift so you don't interrupt your recovery period. That's my semi-educated, non-professional, uncertified opinion.
05-25-2013, 06:21 AM
Yeah I'm looking forward to my next deadlock day to see if I can add another ten pounds to the bar.
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