6/23/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 415 x 1, 435 x 1, 405 x 1, 365 x 1, 315 x 1
I think my experiment with foot and hand placement is over. The frustration boiled over today. It’s just not working out. Half way through I went back to sumo and things felt much more comfortable. I know a lot of guys hate sumo, but it works for me.
Two words to sumo-haters:
Caillor Woolam.
Yep, he pulled 950 sumo. I’m switching back.
At a bodyweight of 214 lbs, no less. Some other fella beat that record by 2lbs today, at the same bodyweight and pulling sumo.
Saw “seal rows” on youtube over weekend. A reverse or upside down bench press which isolates the lats. Looks like good accessory work for deadlifting, but maybe get same effect from two handled cable rows.
Those rows and hyperextensions for hams was supposedly that guy’s only accessory work for doing heavy deadlifts.
Jjust passing this along to a great deadlifter.
I think the guy who beat the record did so beltless. Crazy.
6/24/19
BB Hold:
4 sets x 15 seconds x 405
Seated Plate Lift:
4 sets x 10 reps x 45
Farmers Walk:
4 sets x across the gym down and back x 100 in each hand
Treadmill:
10 minutes / 106 calories
Just mixing things up after work today. It’s been a while since I just lifted stuff.
Seated plate lift ?
I saw Branch Warren crank out a bunch while stacking two 45 pound plates. I tried it once, it was trying to hold on was the issue.
6/27/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Kickouts:
4 sets x 15 reps x 35
Kickbacks:
4 sets x 10 reps x 40
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 10 reps x 30
Poundstone Curls:
100
Hey Cripp, your meets coming up in July…when?
It was, but I had a change in plans. I am doing different one August 17th.
6/29/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 1, 315 x 1, 370 x 1
Bench With 5 Second Pause:
4 sets x 1 reps x 225
Kind of an off day. I really didn’t feel it coming in. Everything was completed an pretty easy. I put 405 on, but my buddy, who normally spots me asked for a second spotter. This kind of threw me off because I was already under the bar and ready to go. Plus he has provided a spot for me for much more weight, including last week.
Anyway I had one guy on each side. I swear one of them was holding onto the bar. I pulled it off the rack three times, but one side was clearly heavier than the other. I’m not sure which of them had his hands on the bar, but I could feel it. I’ll have to insist next time to go with one guy or three, and only the lift off guy touches the bar.
6/30/19
Rack Pulls:
315 x 10, 405 x 5, 455 x 3, 505 x 2, 535 x 1, 565 x 1, 405 x 5, 315 x 20
Zerchers:
225 x 5, 245 x 3, 275 x 2, 335 x 1
Leg Extensions:
4 sets x 10 reps x 190
I felt pretty strong this morning. Rack pulls are from the knees. I lost the grip on 565 near the top, but still pulled it.
7/3/19
OHP:
4 sets x 5 reps x 135
BB Shrugs:
4 sets x 10 reps x 405
DB Side Raises:
4 sets x 5 reps x 40
Face Pulls:
4 sets x 20 reps x 115
It was a pretty fast, after work session. The gym purchased two new squat racks, which are pretty cool. And they finally have a deadlift area, so you don’t have to pull off the mats, which I think is harder.
7/4/19
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
BB Strict Curls:
4 sets x 10 reps x 60
Reverse DB Curls:
4 sets x 10 reps x 35
Pulldowns:
10 sets x 10 reps x 100
Pushdowns:
4 sets x 25 reps x 80
Tate Press:
4 sets x 20 reps x 30
Kickbacks:
4 sets x 10 reps x 40
Happy Independence Day!
7/6/19
Light Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 3, 315 x 1
Bench Against Band:
275 x 3, 245 x , 225 x 5
Treadmill:
10 minutes / 59 calories
I went lighter today. Next week I’ll start making a big push.
7/7/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 405 x 1, 425 x 1
Rack Pulls:
315 x 5, 365 x 3, 405 x 2, 425 x 1, 505 x 1, 565 x 1
I can’t remember when I have had a good night’s sleeps. I caught up to me this morning. I was dog tired and no life in the legs.
Good to see you still cranking out some good numbers. How have things been?
Watch out! A hall of famer alert! It’s good to see you back. Things have been pretty good. I am making a plan to cut some serious weight following my meet next month. Beyond that both kids will be in college this fall, so the wife and I will be empty nesters.
And you?