deadlift wod 11082016

Deadlift (5/3/1)

  • 5×135#
  • 5×150#
  • 3×175#
  • 5×205#
  • 5×235#
  • 10×270#
  • 1×285#
  • 1×300#
  • 5×205#
  • 5×205#
  • 8×205#

Rack Pulls (from 2nd pin)

  • 5×135#
  • 5×175#
  • 5×200#
  • 5×230#x3

Plate Loaded Pulldowns

  • 8×90#
  • 8×180#x4

DB Rows

  • 8×55#
  • 8×75#x3

Machine Shrugs

  • 10×180#x3


Good workout. I hit the 10 reps on the deadlift fairly strongly and this is a rep PR. The joker sets flew up pretty well, too. I felt pretty good through the rack pulls as well. For the plate loaded pulldowns, I didn’t know what weight to go for, so went for two plates. It seems as good of a place to start as any, so I will add some reps next week. The DB rows felt fairly light but my grip wasn’t great, so I didn’t push too hard. Next week, I’ll add some weight there. The racks were all occupied, so I did the shrug machine instead of barbells.


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