Deadlift ROM - set up week
NO MATS
Bar x 10.
60 x 5
100 x 3
Straps
140 x 3
160 x 3
Belt
180 x 3
190 x 8. (418 lbs) Nice juicy PR - double my previous best with 190
Happy with this, the fatigue levels both mentally and physically are super high right now. To grind out 8 here was a solid effort.
DB overhead press
The bench i was using was more like a very high incline maybe 80 degrees.
25 x 3 sets (55 lbs )
20, 15, 11
High reps for a massive pump.
Lat pull downs (wide grip)
109 x 3 sets (8, 8, 9). (240 lbs) - PR
Whole stack Ronnie styles. Used chalk and grip held well. Hands were stinging by the end. Arms felt like there were getting longer every rep.
I was happy tonight. Feeling wrecked but had just enough for a couple of PRās. Quality
Consistency and hard work working magic yet again!
I tried the ROM progression briefly and got injured, but now Iāve sorted my deadlift form out a bit more, and seeing your results, Iām sorely tempted to give it another run.
You going to reset and go again? If so will you go up to 200kg?
A few things here. 1 wonderful job on the PRs. 2 exceptional musical choice. 3 I appreciate the logging in pounds so I donāt have to do inaccurate conversions in my head. Lol
That is probably as good as it gets in terms of a simulator. I even had one welded for me, which is kinda cool. But tbh nowadays I think a trap bar deadlift is absolutely fine as a substitute. I mean itās not the same but requires not a lot of setup and works well enough.
I am so absolutely delighted at the outcome of your ROM progression cycle. Your pull days aligned with my own schedule, and Iād get ready for my own workouts by watching yours. So glad it worked for you.
@alex_uk that simulator from Kalle Beck is awesome for car deads, and is honestly just a great supplemental exercise in general.
The car deadlift feels way differernt to the trap bar though to be honest. I do like the trap bar for having the hands in a similar position, but i think it would be remiss to not alteast get a couple of sessions in with a car deadlift or similar exercise. Trap bar is more like normal pulling, more straight up. Car deadlift allows you to push more through the heels, more leaning bakc to get better leverage.
It might not matter for the Simposon Beastā¦but it also might be worth a rep or two, too.
Thanks Pwn, it has been fun running something different and having a new goal to work on. I too noticed we were in parallel with our pull days, just knowing you were going to post big numbers was great motivation for me to keep going.
Not feeling great the last couple of days. I donāt feel like I have a virus or any kind of sickness. But I am extremely fatigued and have a general brain fog and inability to think. I have also been getting dizzy spells, especially if I bent over and then stand up or stand up from the chair too quick.
I will see how I go today and over the weekend and hopefully a couple of days off work and some rest may help.
