deadlift wod 11012016

Deadlift (5/3/1)

  • 5×135#
  • 5×155#
  • 3×185#
  • 5×235#
  • 3×265#
  • 7×295#
  • 5×235#

Rack Pull (2nd pin)

  • 5×45#
  • 5×135#
  • 5×200#
  • 5×225#
  • 5×250#x3

Lat Pulldown

  • 8×70#
  • 6×90#
  • 12×110#x4

Cable Row

  • 5×70#
  • 5×90#
  • 5×110#
  • 10×130#x3

Barbell Shrug

  • 8×45#
  • 5×135#
  • 8×195#x3


Mixed bag of a workout. Nice PR on the deadlift. In the next few cycles, I should get back into the 4 plate club. The rack pulls gave me a crazy lower back pump, so I decided to live another day and not do the snatch grip deadlifts. Lat pulldowns, cable rows, and shrugs all felt good, though my hands were wrecked by that point, so I might look into straps just to make the shrugs and rack pulls a bit easier on my hands.

This last week of this cycle is winding down. I am leaning towards deloading next week, but I might push through for another week. I am a little extra sore in my joints (elbows and shoulders), so I might deload.




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