USAWA contest training: 308lb One-Hand Deadlift - 2 Singles, no hook grip, right hand

7-15-09, Wednesday

Nailed this 308lb OHDL twice in tonight's workout! Pulled the 2nd single about 35 seconds after the first. The break inbetween was for a lefty attempt - which I only got about 3" of air on that, so I went back to the right hand to see if I could repeat it.

I wanted to do it according to the USAWA rules - which require a legal pause at the top, with the bar under control and both ends of the bar above the knees, and knees locked out. Wasn't able to pause either of the singles, but I'm proud of the weight since it's 140 kilograms. And it's a PR.

Why not 315lbs you're probably asking? Tried that afterwards and I couldn't get it past my knees. Pulled 325lbs about an inch off the ground before calling the workout quits.

Everything came together tonight. My CNS was all revved up and responded really well on the one-hand deadlifts. Not so well on 2-hand deadlifts that I did before the one-hand pulls though. Just goes to show that you can salvage a mediocre workout and turn it into a PR-smashing session.

My left hand got about 3" of air under 308lbs, so it wasn't a half bad attempt since I always pull a bit less on OHDLs lefty.

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Category:

Sports

Tags:

• USAWA
• contest training
• grip strength
• hand strength
• one hand deadlift
• no hook grip
• grip contest