[quote]novaeer wrote:
Wed 08/08/07
ME Deadlift
Warm-up: Mobility work
Reverse band sumo DL (green band)
185 x 3
275 x 3
315 x 2
365 x 1
405 x 1
435 x 3 x 1
465 x 3 x 1
495 x 2 x 1 (hips were killing me, put on briefs)
Rack pulls (pin #3, right below knee)
worked up to 535 x 3 x 2 (PR!! wore belt)
Green band leg curls
3x15
Ab pulldowns
2x15
Notes: It’s getting impossible for me to do deadlifts anywhere. I’m getting freakin’ pissed about this and it has only driven me to set up a garage gym even faster. There was this assclown clanging 155 off the floor like it was 5 plates or something (with some of the worst form I’ve ever seen mind you).
Well, this chrome and fern palace has a childcare center right below the squat rack area and somebody down there complained about noise. By the time I worked up to 435, some personal trainer told me I was making too much noise and had to ‘put the weight down easier’.
I was in no mood for this and I think he could tell, plus I let him know the noise was coming from the Diesel Weasel imitator just 5 minutes earlier and not me. I ended up putting thin Airex pads underneath the plates to muffle the sound and satisfy the prick.
Oh well, back to the lifting. I tried going raw again on the reverse band DLs; it worked fine up to the third set with 465, but my hips and groin let me know they weren’t able to handle it much longer. I pushed through and decided to add loose briefs on the final sets - just to keep the hips and groin comfy.
The singles with 495 were a little harder than I thought they’d be, but I was able to get 'em clean. I’m probably done with this exercise for this training cycle and I might test my sumo max next then take a week off and work up to my opener for multiple singles in a suit 2-3 weeks out from the meet.
I was tired after the sumos, but pressed on with rack pulls from pin #3. This is just below my knee cap and is the spot where I hit a brick wall when I pull. My hands were super sweaty since it was about 80 degrees inside, so I pussed out and used straps (but stayed double overhand). Had to check my old logs and discovered that my old PR was 525 for a single.
So I was worn down yet able to hit 3 sets of doubles on a pin that I had made no improvement weight-wise for 9 months. I think you’d call that progress. With this kind of gain, kind of anxious to see the results for my full ROM pull.
After next weekend, should have an idea what my openers will be, but my ultimate goal is 600/440/550. [/quote]
good work on the DL’s and rack pulls man.
That really sucks about the gym, you will be loving it when you setup your home gym.
