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Published on Dec 9, 2016
09 Dec 2016 M95C13T1
GM + DL + BACK
This is my first heavy deadlift session since I had my lower back cramp with Block Deadlifts on 4th October 2016. I jiggled like crazy on the 243 set and 240 was a grinder. But, while doing the lifts I didn't feel them to be as difficult as they look in the video, so that's probably a good thing. I want to do 240 x 2 sometime soon. Anyway, naturally, I am really happy with how this workout went down but there are a couple of points I want to make note of:
1. Despite my mentor Eric Troy warning me not to overdo back training; I went and did EXACTLY that and 243 failed the second time because I just lost upper back tightness and I quit the lift.
2. I have been overdoing grip training. I'm doing heavy Rolling Thunder, Fat Gripz Static Holds and almost daily Captains of Crush grip training. So I will just add in some off days for grip work it should even itself out.
I captain my own ship for the most part but when I was planning this workout, Eric and I were talking about balancing Good Mornings as a warm-up for heavy Deadlifts and knowing when to shift over from GM to DL and this was an experimental workout of sorts because this is the first time I have used this tool. Eric's suggestions were obviously spot on and I flirted with that fine line between building too much fatigue with GM and getting that spring action training effect from the work. After GM I warmed up on DL with 175, 187,5 , 200 and 210. All in all: awesome session.
Good Mornings: 30 kgs x 5 reps 35 x 5 55 x 5 75 x 5 95 x 5 105 x 5 125 x 5 @ 79% of Benchmark
Deadlift Intensity Work: 222,5 x 2 233 x 2 Benchmark 243 x 1 @ 100% 243 x 0 240 x 1 185 x 7
Weighted Pull-ups: +25 x 2 x 2 sets
DB Preacher Curls: 10 x 6 x 2
I wanted to tally up my successful heavy singles on DL for 2016 and this is how it stands: 240 = 4 241 = 1 242 = 11 243 = 4