Tag Archives: deadlift

Sheiko #29, Week 2, Day 3

When I look in the log book, today looks kind of easy; deadlifts and benching.

It’s not.

Deadlift to Knees

220×3

265×3

2×3 @ 305

4×2 @ 330

Bench Press

165×6

2×6 @ 195

4×6 @ 210

DB Press

3×5

Deadlift from boxes

245×4

285×4

2×4 @ 330

4×4 @ 350

Lunge

5×5

Added in some bat wings and rear delt raises.

 

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Sheiko #29, Week 1, Day 3

Couldn’t get it done today.  I’m not sure exactly what my performance means, but I have a couple of ideas.  The last 4 sets of deadlifts were to be triples with 375 off 4 inch boxes.  I couldn’t pull it once.

That means:

  1. I’m not in condition to handle this volume of work.  That’s possible, but I made it through Monday, which was much harder.
  2. I’ve never been strong off boxes or doing rack pulls.  Not sure why, or even what that means, but my max off a 4 inch box is probably the same as my max pull.  I have trouble getting the bar moving.  Maybe that’s a weak low back compared to hamstrings?  Switching to sumo might be the answer, but I don’t know that I pull more sumo than conventional.
  3. I just had a bad day.  I didn’t get 8 hours of sleep last night, and I didn’t eat as well as usual yesterday.  I think it’s possible, but it’s not an excuse, and shouldn’t be – I’ve had incredible training days after terrible nights of sleep.

Anyway, here are the details

Deadlift to Knees

220×3

2×3 @ 265

2×3 @ 305

4×3 @ 330

I liked these, they made me focus on the pull off the floor, and focus on keeping the bar close to my shins.

Incline Bench Press

4×6 @ 135

Incline benching with a normal grip bothers my shoulders, so I use a close grip.  Kept these light and manageable.

Pullup

5×5

Deadlift from 4″ boxes

245×4

285×4

2×4 @ 330

375 x miss, miss, miss

330 felt OK.  I really feel these in my lower back, so maybe that’s a weakness.  Seemed really strange that 330 was OK but 375 barely moved.

Lunge

5×5

Overall, while I’m not happy I couldn’t complete the prescribed sets, I still feel OK.  I might make an adjustment to my training maximum, although I looked ahead at the deadlift training next week, and it’s not as heavy, so I might just stick with it and see if today was just a bad day.

 


Deadlift 6/19/15

Walked in, set a PR, walked out.

Deadlift

370×1

370×1

370×6

300×1

300×1


Deadlifting, 3/23/14

First time in my deadlift suit.  It’s too lose, but since I’m tall for my weight class, it has to be so I can get the straps up (which I couldn’t do – I got one up, but need help to get the second one.)

Deadlift

Sumo, suit bottoms

2×3 @ 135

2×3 @ 185

2×1 @ 225

275×1

315×1

335×1

365×1

405 x miss

Conventional

405 x 1

415 x miss

The suit I have is designed for conventional deadlifting.  I prefer sumo, but I need to pull the way I’m strongest.  I felt like I was fighting the suit pulling sumo when the weights got heavier, when I switched to conventional, it felt like 50 pounds came off the bar.  I’m certainly good for more, but had worn myself out.

Reverse Hypers

3×10

incline situps

3×10


Dynamic Effort Squat/Dead 3/2/14

Good day today.

Warmup

Modified Agile 8, finding collars

Box Squat

2×6 @ 45

95×2

135×2

185×2

225×2

225+2chain x 2

245+2chain x 2

8×2 @ 265+2chain.  Really felt good today.  Fast. about a minute between sets.

275+2chain x 1

315+2chain x 1

335+2chain x 1

Deadlift

135×3

225×1

6×1 @ 295 about 30 seconds between sets

45 degree hypers

2×15

Side Bends

2×10 @ 45

Reverse hypers

2×8 @ 140


Max Effort Squat/Dead 2/27/15

Not my best day, but I’m not sure what to do to fix my pulling.

Warmup

Modified agile 8

Deadlift off 4″ blocks (conventional)

135×5

185×3

225×3

275×3

315×3

335×3

355×1

365×1

385×1

405xmiss

405×1

I should be able to pull more than this.

RDL

45×5

135×5

225×5

235×5

245×5

Leg press

2pps x 15

3pps x 15

3×15 @ 3pps+10

Pull thru superset with pull down abs

2×10 @150, 2×12 @ 150


Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Dynamic Effort Squat/Dead 1/9/15

Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.

Box Squat

45×5

95×2

2×2 @ 135

185×2

225×2

8×2 @ 275.  Less than a minute between sets.  Speed felt a little off today.

Deadlift (sumo)

135×3

225×1

8×1 @ 295, 30 seconds between singles.  Felt pretty good.

Pull thru

3×10 @ 150

Pull down abs

3×10 @ 150

That was it.  Feeling a little run down, like I’m getting sick.  Don’t have time for that.


12/19/14, Deadlifting (ME Squat)

Had a little setback due to an inflamed SI joint (we think) due to running (we think).  That should teach me to not run unless being chased by something I can’t shoot.

Anyway.

Deadlift

135×3

185×3

225×1

275×1

315×1

335×1

365×1

405×1

Everything up to the 405 was pretty fast and felt good.  The 405 was a little bit of a grind, but I oddly felt pretty strong.  Decided to shut it down there.  I was thinking 405 would probably be an opener in May, so I’m OK with my first real heavy single pulling sumo with no gear being what I want my opener to be.  A little left in the tank, but I didn’t want to push it.

Leg Press

2pps x 20

2×15 @ 4pps

Reverse Hyper

2×8 @ 50

Pull Down Abs

2×10 @ 150

No pain.  That’s good.  I’m a little tight now (about 90 minutes after training), but no more discomfort than when I got up this morning.  I’ll do lots of stretching for the rest of the day.


Dynamic Effort Squat/Dead, 11/5/14

Warm up

Putting on my squat briefs, then tying my shoes.

Box Squat

2×5 @ 45

95×2

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 255+2ch, one minute rests.

Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.

Deadlift

135×3

225×1

6×1 @ 295, 30 second rests.

Reverse Hypers

100×10,8,8

Side Bends

3×12 @ 45

Shrugs

2×15 @ 315.


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