Tag Archives: deadlift

Dynamic Effort Squat/Dead, 10/12/14

Another really good day.

Box Squat

2×5@45

95×2

135×2

135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)

185+1chain x 2

225+1chain x 2

8×2 @ 235+1chain.  1 minute rests.

275+1chain x 1

315+1chain x 1

335+1chain x 1

345+1chain x 3 (!!) (I think this is a PR)

Speed was great, even the triple at 345 was fast.  I felt like I could squat anything I wanted today.

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds rest

Again, good speed, felt great.

Reverse Hyper

3×8 @ 90

Side Bends

3×12 @ 45

Hammer Strength Shrugs

225×20

2×12 @ 315

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Training Update, and Max Effort Lower

So, for the first time in about 15 years, I’m training for something.  There is a RPS sanctioned powerlifting meet in Elkridge, Maryland (Blue Crab Crossfit, so this may be the first time I step into a crossfit facility); I have registered to compete as a 242 in masters, single ply, drug tested (amateur) division.

Today was the first training session since I decided to compete again, and is the first session of 25 ‘weeks’ (my training week is 8 days).  I put together a basic framework and plan, but as always, it’s built to be flexible so I can adapt to what’s working and what isn’t

For the first couple of months, I’m doing three things – getting stronger (which should be a given), building some muscle (this is done with accessory work), and dropping some bodyfat (not too much, but I’m a little fatter than I should be from a health perspective).  All of these things should happen at the same time, because I kind of know what I’m doing, and because the body recomposition and hypertrophy are interchangeable.  Getting a little leaner is more important if it comes down to it.

Today, I trained.  This is what I did.

Deadlift off 2″box

135×5

185×3

225×3

245×3

275×3

295×1

315×1

335×1

365×1

Split Squat

2×5

(Just feeling these out.  They were awful, I am a big uncoordinated jackass)

SLDL

45×5

135×8

3×8 @ 225

45 degree hyper

2×12

Incline situp

2×10

Reverse Hyper

2×8 @ 80

Overall, not a bad day.  I wasn’t feeling so hot (I ate all of the spicy food yesterday, and drank about a half a bottle of Pepto overnight, so today wasn’t the best day to deadlift), but did better than the last time I pulled off a box, and stopped there.


Training, 9/13/13

Box Squat

All sets with 1 chain per side

2×5 @ 45

95×3

2×2 @ 135

185×2

8×2 @ 225, less than a minute between sets

275×1

315×1

335×1

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds between sets

GHR

5×3

Ab wheel

3×5

 


Training, 7/28/13

Box Squat

Warmup, then

8×2 @ 265 less than a minute between sets

275×1

315×1

335×1

Deadlift

8×1 @ 295, 30 seconds between sets

315×1

365×1

385×1

Pull thru

3×10 @ 140

Pull down abs

3×15 @ 140


Training, 7/25/13

Bad day.  Tired, never woke up, unfocused.  I guess the positive is that I can’t remember the last really awful training session.

Deadlift off 2″ Block

135×3

185×3

225×3

275×3

315×1

365xmiss (seriously?)

365×1

385xmiss, miss

GHR

3 sets

GHR situps

3 sets

 


Training, 7/6/13

I felt great again today.  Strong and fast; stayed smart and stuck with the plan today, sometimes on the days you feel like you can take on anything, you need to take on what you planned, and sometimes on the days you feel like the last thing you can do is train, you need to push it.

Box Squat

Warmed up, then

8×2 @ 225

Less than 60 seconds between sets, done in under 8 minutes.

Deadlift

2×1@135

225×1

6×1@255

30 seconds between singles.

Pullthru

3×8 @ 140

Pull down abs

3×12 @ 140

 


Training, 5/23/13

Good day today, when I really didn’t want to go, and I didn’t want to be there.

Deadlift

260×5

295×3

330×6

Leg Press

3×20 @ 310

45 degree extensions

4×12

Pull down abs

110×20

120×20

130×12

20 minutes treadmill


Training, 5/16/13

Deadlift

135×5

185×3

225×1

245×3

280×3

315×5

Leg Press

1pps x 20

2×20 @ 290

45 degree back raise

3×12

Pull Down Abs

2×25 @ 110

20 minutes treadmill


Training, 5/8/13

Deadlift

2×5 @ 135

185×3

225×5

260×5

295×10

I did this using bumper plates, so it looked way heavier.

Leg Press

90×20

180×20

270×20

Pullthru

2×10 @ 100

Pull down abs

2×20 @ 100


Training, 4/3/13

Felt off today.  I’m out of shape, and haven’t pulled more than a single for who knows how long, maybe that’s it.

Deadlift

225×5

260×5

295×5

Stepup

2×10

GHRs and situps.  Lost count and forgot to write them down.


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