A Top 40 Weightlifting Blog

Wednesday, March 11, 2009

Deadlifts 11 March 09

My back has been feeling great so today I wanted to take it for a ride. I know I've lost lots of posterior strength since the injury in October so I'm excited about starting to pull (seriously) again. Today was kind of a trial work out. I wanted to check out my Sumo deadlift raw, with gear, and partials. Here's how things went.

Warm Up - 5 minutes Elypse trainer.
Sumo Squats - 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
My right leg is still bothering me a bit so I didn't want to over do these warm up sets.
Sumo Deadlifts - 225lbs/4 reps, 315lbs/3 reps, 405lbs/miss.
At this point I put on a Titan Centurion which I wanted to try for Sumo deadlifts.
Sumo Deadlifts with Gear - 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
I placed the weights at each end on 2x25lbs plates (about 4 inches).
Sumo Deadlifts with Gear Partials - 4o5lbs/2 reps, 455lbs/2 reps, 505lbs/1 rep, 555lbs/miss.
Once again I'll explain that the gym I'm currently at doesn't allow chalk. It really sucks. Any lifts over 315lbs I have to wear straps. Which also really sucks.
Core Work
Elbow Plank - 1 minute.
Hanging Leg Raises - 20 reps.
Side Elbow Planks - 30 sec/side.
10 Sec Crunches - 10 reps.
Regular Crunches - 20 reps.

A good work out. I'm sure I'll be sore tomorrow.


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