 | Derrick Crass on DIY – Deadlift Bloc… |
 | Karmen on I’m Back!!! |
 | juniorhvyhmmr on Strength Week 11 – … |
 | Laurie on Strength Week 11 – … |
| juniorhvyhmmr on Heavy Hammer Gym remodele… |
Tuesday – Hamstrings/Back
Well, today was supposed to be deload squats, but I thought I should prepare for the Comet Strength Club Lift-a-Thon. I decided to do some max deadlift instead.
Deadlift – 135×5,225×5, 315×3, 405×1, 455×1
Daily “Selfie” – This is my Accidentally Grabbed A Plain White T-shirt selfie. I do like the fact that it makes my arms look huge.
Well, for the first time in a month or so I actually got down to Shawn Frankl’s Big Iron Gym. My purpose for having an extra session was to see where my max sumo deadlift was. I have recently switched from conventional pulling to sumo style just to shake things up a bit. While in the last strength block I felt that I was getting tons of back work between conventional deadlift and lat accessories, but hardly any direct hamstring work. This hypertrophy cycle I have programed sumo deadlift and stiff leg deadlift to directly target my weak hamstrings. Hopefully this will get me out of this deadlift “funk” I am in. After pulling 523 lbs at the meet last April I haven’t been able to even budge 495 lbs conventional style. When I maxed on sumo style I stalled out at 495 lbs as well. Some of the guys think it is just a mental obstacle now. I am unsure. All I know is that I can use 475-485 lbs as my training max and that I need to figure out whatever it is that is halting my deadlift progress and destroy it.
Maximum Effort Deadlift
AM:
Barbell Shrug – 80% x 15 reps x 3 sets – 200 lbs
Barbell Row – 80% x 10 reps x 3 sets – 170 lbs
PM:
Lat Pulldown – 90 lbs x 10 reps x 2 sets
Face Pull – 45 lbs x 10 reps x 3 sets
Cable Row – 90 lbs x 10 reps x 3 sets, 45 lbs x 10 reps x 5 sets
Straight Arm Pulldown – 45 lbs x 10 reps x 3 sets
I didn’t end up doing deadlift today, but I am doing it on Saturday.
Maximum Effort Deadlift
Maximum Effort Deadlift – 92% x 2 reps x 5 sets – 445 lbs
Barbell Shrug – 80% x 20 reps x 3 sets – 195 lbs
Barbell Row – 80% x 10 reps x 3 sets – 165 lbs
Rear Deltoid Raise – 80% x 15 reps x 3 sets – 20 lbs
Dumbbell Bicep Curl – 80% x Fail x 3 sets – 35 lbs x 15, 35 Hammer x 15, 35 Alternating x 10
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Linear Conditioning
Again, didn’t do much conditioning.
Maximum Deadlift – 435 lbs x 2 reps x 3 sets (this was a carry over from yesterday’s workout)
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Helped wife with her workout.
Maximum Effort Deadlift
Barbell Shrug – 80% x 20 reps x 3 sets – 190 lbs
Barbell Row – 80% x 10 reps x 3 sets – 160 lbs
Headrest Rear Deltoid Raise – 80% x 15 reps x 3 sets (New Exercise) – 20 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 90% x 2 reps x 5 sets – 0 lbs (Not Completed)
For some reason I couldn’t do a single working set on the deadlift. I did 135 x 5, 225 x 3, 345 x 2, and nothing else. I am going to try to add this in at the beginning of tomorrow’s workout. I know I can do it.
Maximum Effort Deadlift
Finished yesterday’s workout.
Dumbbell Bicep Curl – 80% x Fail x 3 sets – 30 lbs x 15, 30 x 15 hammer, 30 x 15 alternating
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 95% x 2 reps x 5 sets – Don’t have enough weight at home to do full amount. Did this instead.
155 x 2, 225 x 2, 315 x 2, 400 x 2 x 3
Maximum Effort Deadlift
I didn’t end up doing the whole workout.
Barbell Shrug – 80% x 15 reps x 3 sets – 185 lbs
Barbell Row – 80% x 10 reps x 3 sets – 155 lbs
Rear Deltoid Raise – 80% x 15 reps x 3 sets – 20 lbs
Heavy Hammer Gym 