A Top 40 Weightlifting Blog

Friday, December 05, 2014


Off to the 17 Wing Strength Club for some fun and games. What I mean is DEADLIFTS!!!

Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps.
Quad Rolling.
Squats - 60kg/6 reps.
Sumo Deadlifts - 75kg/6 reps, 115kg/3 reps, 155kg/1 rep.

Power Phase
Sumo Deadlifts in gear (NXG) - 205kg/1 rep, 205kg/1 rep, 245kg/1 rep, 245kg/1 rep.
Conventional Deadlifts (classic) - 245kg/1 rep.

Speed Work
Deadlifts (2 sumo, 4 conv) - 6 sets/1 rep/150kg.

Extra Stuff
WG Lat Pull Downs - 2 sets/8 reps/190lbs.
Bent Over Dumbbell Rows - 1 set/8 reps/105lbs.
Cable Press Downs - 2 sets/12 reps/100, 120lbs.

It was a good Deadlift day and I feel better for it.


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