A Top 40 Weightlifting Blog

Friday, October 11, 2013


With lots of foam rolling and stretching last night the issues I was having with a tight / sore adductor were gone. I am feeling really good today. A Buddy came over to my garage today for some deadlifts. Fun was had by all.

Warm Up
Leg Swings (fwd and back, side to side)
Lots of Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/4 reps, 455lbs/1 rep.

Power Phase
Deadlifts (with belt) - 505lbs/1 rep, 545lbs/1 rep.

Pump Phase
Deadlifts (with light bands) - 2 sets/4, 6 reps/410 to 470lbs.
Deadlifts (with 120lbs chains) - 1 set/1 rep/485lbs.

Lots of good conversation and some decent pulls. The last set of Pump Phase was only one rep because the chains made the bar roll into my shin. Not an injury just not a favourable position for pulling. Easy 1 rep. All in all a good Deadlift day.


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