10-04-2012 Workout

DEADLIFT
Set 1: 135 lbs x 3
Set 2: 225 lbs x 3
Set 3: 315 lbs x 2
Set 4: 405 lbs x 2
Set 5: 455 lbs x 2
Set 6: 495 lbs x 1
Set 7: 545 lbs x 1
Set 8: 585 lbs x 1

This is a HUGE step for me. I hurt my back in 2010 at a strongman contest and later that year aggravated it badly at a push pull meet. Since then, every time I tried to go heavier, the mental blocks would kill me. Combine that with the slow recovery and sharp pains either from the floor or at lockout and I was ready to throw my deadlift away.

The program I wrote up, with the tons of back work and infrequent pulling, has really helped. Today I was able to go back up to 585 for an easy single. The best part was… no damn pain at all. I had plenty more in the tank but considering that I haven’t went above 500 for a long time (due to the aforementioned issues) I decided to take this, roll with it, and do more next time.

It isn’t much, 585, but for me its not the weight, its what that weight means… it means the pull is coming back.

HALF FULL SQUATS
Set 1: 135 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Not sure what the hell to call these, but these are how they are done. Squat to below parallel, come up half way, back down and then stand up. A LOT harder than you think…

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 170 lbs x 12
Set 2: 170 lbs x 12
Set 3: 170 lbs x 12

HAMMER CURLS
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10

STANDING ABS
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 12

Used the weight stack, no bands.

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3 thoughts on “10-04-2012 Workout

  1. Awesome DL breakthrough! I had a similar block when I started pl training after a 15 yr break spent getting fat and out of shape. Took a couple years before I could pull hard and not have that feeling in my back. It was frustrating because the DL used to be my only half decent lift. When it finally went away, I knew I could fight for a deadlift and nothing would break. Now, after 5 yrs on the ‘comeback’ trail, I’m close to breaking my all-time PR originally set in 1992.

  2. 644. Back when I got it, it was #100 on the PL USA top 100 list for the 220’s. #1 was Ed Coan, the first and only time I’d ever be on the same page as the greatest of all time. Lol.

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