deadlift wod 12072016

Deadlift

  • 5×135#x2
  • 5×155#
  • 3×175#
  • 10×195#x4
  • 18×195#

Front Squat

  • 5×45#
  • 5×65#
  • 5×90#
  • 5×105#
  • 5×120#x3

Leg Extension

  • 10×50#
  • 10×90#
  • 10×110#x3

Preacher Machine

  • 5×30#
  • 5×50#
  • 8×70#x3

Notes:

High rep deadlifts are no fun, even if they are light. 18 reps of deadlift is just nuts. My muscles definitely could have handled more reps, but my grip and blood pressure didn’t want to oblige. The deadlifts made me sick to my stomach for the rest of the workout. The front squats felt good and so did the leg extensions, but by the time I was at the preacher station, I felt like I was going to pass out in a puddle of vomit and so called it there without doing abs. I will bust out the ab wheel tomorrow morning to get that work done.

 

deload deadlift wod 11292016

Deadlift (5/3/1)

  • 3×135#
  • 3×185#
  • 3×205#
  • 3×235#
  • 3×270#

Front Squat

  • 5×45#
  • 5×60#
  • 5×70#
  • 5×85#x3

Fat Farmer’s Suitcase Carry

  • 30 feet x 102# x3

Barbell Curl

  • 8×45#x4

Ab Wheel Rollout (from knees)

  • 8xBWx3

Notes:

Deload deadlift felt good. I chose to do the heaviest deload option for the deadlift; its been awhile since I have deadlifted so I wanted a little heavier weight on. Front squats are moving to deadlift day; since I am moving my upper back work to the pressing days, this is turning into a lower body day. I added a fat bar farmer’s walk just because I could. Not terribly heavy, but limited by grip here. I curled an empty bar to get some blood flow into my biceps then finished off with some easy ab wheel rollouts.

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

Notes:

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.

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

Notes:

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.

deadlift wod 10182016

Deadlift (5/3/1)

  • 5×135#
  • 5×145#
  • 3×175#
  • 5×200#
  • 5×235#
  • 8×265#
  • 8×200#

Rack Pulls (from second pin)

  • 5×45#
  • 3×135#
  • 5×170#
  • 5×200#
  • 5×225#

Lat Pulldown

  • 10×60#
  • 12×100#x4

Cable Row

  • 10×60#
  • 5×100#
  • 8×130#

Barbell Shrug

  • 8×165#x3

Notes:

This workout really kicked my butt. The deadlifts left my erectors with such a pump that it was hard to do much after that. I did a set of rack pulls, but my back wasn’t feeling great so I cut it there and didn’t bother with the snatch grip deads. Next week, I will either add the planned 3 sets at the top of the rack pulls or the snatch grip deadlifts, depending on how I feel.

The rack pulls are from the second pin on the power rack, which is about 3/4 of the way up my shin (I think). For the lat pulldowns, these felt easy. I will add weight next workout. For the rows, I had to use a different attachment than I have been because it was in use. These, I will hold at the same weight next week. Shrugs felt easy, so these are going up too.

deadlift deload wod 10112016

Deadlift (5/3/1)

  • 5×135#
  • 5×155#
  • 5×185#

Lat Pulldown

  • 12×80#x4

Cable Row

  • 8×100#x4

Barbell Shrug

  • 10×135#x4

Notes:

Again, nice and easy workout. Everything felt pretty light. I decided not to do high pulls (I am going to cut them completely out) or snatch grip deadlifts. My joints are starting to feel better and I’m looking forward to getting back to going full steam next week.