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Friday, June 3, 2011

Deadlift day


Wooooooo!

I was pretty pumped about today's workout. Greg's samurai cut has been coming in pretty good got me feeling that vibe. Matt had the R and B cranked up loud I was feeling great.

Dynamic Warmup - is getting less dynamic lately...

X-walks
1-leg glute bridges (workouts have been getting sexy lately).

Deadlifts (touch and go)
135 x 5
235 x 5
375 x 3
415 x 3 - belt and wraps
465 x 7 - PR - almost vomited halfway through the set. i think thats how you can tell you're working. That or I blew a kidney up. not used to this touch and go nonsense. I'm sure I'll be hitting some big new bests soon.

Farmer's walk - didn't have any chalk so I sucked here
100lbs/hand x 100'
200lbs x 100'
250lbs x 50' - no Chalk, pretty terrible

Car Push
Matt's jeep
3 x 100-150'

Super unhappy with the farmer's need some chalk badly. Not happy with the deadlift either. I'm confident that will be going up quick in the future though.

Diet
8:00am
Half of this shake:
2 cups whole milk
1 cup shredded coconut
4 TBSP red palm oil
3 bananas

12:00pm
4 sweet potatoes
Venison steak
broccoli and mushrooms
Fruit and veg

4:00 - other half of mustard colored shake.

6:00 20g BCAA and water

8:00
Cup decaf(I'm pretty intense) coffee with lots of heavy cream and some honey

9-11:00pm don't know yet man im feeling lazy.

4 comments:

IronBear138 said...

Congrats on the PR, Dan. Question? I did Deads today too. The bar flies up off the ground but gets f'ing HEAVY around my knees and then it stalls. Weak Upper Back?

~ Barney

djpope said...

Good question Barney. I'm not sure if the upper back is the specific weak part. I tend to be a bit stronger on the floor then about midway up my shins. One thing that would probably work are some rack pulls around 15". You could probably even substitute the deadlifts with rack pulls for a few weeks and then see how it effects your regular deadlift. Also practice a lot of speed on your deadlifts too, or add a day with some speed deadlift work similar to what the west side guys do. The more speed you can get the less likely the bar will stall at your knees. Lastly, are you having any back pain when you deadlift? Pain is a common culprit for missed lifts. Let me know!

IronBear138 said...

Thanks,Dan. I have some low back pain. I might experiment with Sumo for awhile. I read that guys like me with long torsos and short arms are built for that style.

djpope said...

That makes sense Barney. Back pain is notorious for stalling out lifts as well. If you are game a trap bar would probably be easier on the back. I don't know if you have long terms goals of a big straight bar deadlift. Best book on low back pain out there in my opinion is Stuart McGills Low back pain and a more reader friendly version ultimate back fitness and performance. PhD does lots of research with low back pain. Lots of research for powerlifters and elite level sports.

Maybe experimenting with a program that has you deadlifting less often and less sets per workout would help the back out too.