deadlift wod 10252016

Deadlift (5/3/1)

  • 5×135#
  • 5×155#
  • 3×185#
  • 3×215#
  • 3×250#
  • 8×280#
  • 6×225#

Rack Pulls (from knees)

  • 5×135#
  • 5×185#
  • 5×210#
  • 5×235#x3

Snatch Grip Deadlift

  • 3×135#
  • 3×145#
  • 3×165#
  • 3×185#

Lat Pulldown

  • 10×60#
  • 5×90#
  • 10×110#x4

Cable Row

  • 5×70#
  • 5×100#
  • 8×130#x4

Barbell Shrug

  • 8×45#
  • 5×135#
  • 8×185#x3


Another good workout. The deadlift was an all time PR and puts my estimated 1RM at 355. My grip held better than last week. For the last first set, I was supposed to do 215# but didn’t feel like unloading a 45# to load the bar up to a 215# lift.

On the rack pulls, I did them out of a squat rack instead of the power rack because the power rack was occupied. The result was that I was lifting a bit higher than I did last week (top of the knee instead of below it). I made the best of it though. The snatch grip deadlifts felt good and like they could use some additional weight.

The lat pulldowns had a target of 8 reps at 110. I was able to get 10 good reps in and didn’t tire out until the end of the last set. I will try for 12 reps next week. The cable rows felt good too; I am going to add reps next week. I took a big jump on the shrug and these felt good so I will add more weight next week.

Also, just to note, bumping carbs up from 100g to 200g really seemed to have helped on this workout.


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