Nothing like a killer heavy deadlift session. I modified the routine I have been following the last few months and eliminated “5’s” from my 5’s and 3’s deadlift rotation - instead I will be doing singles and triples, starting today. I had been skipping the singles week of the program since I pull better taking a week off to rest in between heavy sessions. However, singles need to be in there to keep that maximal ‘off the floor’ strength honed, I believe, so back in they go. Anyways, since I had not pulled anything heavier than 630 in the last few months I was not sure how today’s lifts would go. I decided to just stick with the program and shoot for this cycle’s single target, which was 675. It went better than I thought it would, and hit a double with maybe some more left in the tank. I’m still having issues with my transition point on heavy pulls, but hopefully more heavy singles will work out the kinks - I felt a little rusty going at this intensity level tonight. After hitting the nice PR I went for a reps PR on sumo SLDLs. One very positive note of this workout was that my glute did not really bother me at all - only minimal cramping on the last couple SLDL sets. My lat is a little achy, but it seemed to hold up fine on all the pulls. I will post a video later of the two deadlift PRs.
Warmups:
Deadlifts
Leg Extensions
Leg Curls
Lat Rows
Deadlift:
245×5x1
335×3x1
425×2x1
535×1x1
605×1x1
675×2x1 (PR)
Sumo SLDL:
500×11x1 (PR)
430×5x2
Pull-throughs:
156×12x2
156×20x1
Standing Cable Abs with ab-strap (’hard tower’):
156×5x3
120×15x2
+ stretching + power yoga (30 min)
Duration: 120 minutes
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