24 Feb 2017 M95C26T1
DEADLIFT Day
You guys know how much I
fucking hate to sound preachy like one of those bullshit motivational posters;
but I want to share something that I think will benefit a lot of strength
trainees who have their cups "half full", or hopefully Empty.
Eric Troy has inculcated
this attitude of busting our butts so hard in regular training that when
Max-out or Intensity Day rolls around it becomes a comparative walk in the park
for all of us at Ground Up Strength. This is not to say that today was easy but
I was able to rise to the challenge and that is a testament to Eric's attitude.
I took 243 kgs 536 lbs
for 2 singles and that is a new achievement for me. This workout pegs the
number of times I have pulled 243 at 6 successful lifts since 23 Aug 2016. I do
not own this weight as yet but I am getting there. The way we train at Ground
Up Strength is to work within a weight range relatively close to our maxes
(depending on the trainee) and we work through that range using various rep
ranges. On one hand this means we don't nail PRs as often as Kanye West makes
public blunders and we don't lift submaximal loads a helluva lot. On the other
hand, though, we work within a good maximal weight intensity which is what we
love doing and our preparedness to hit our maxes is very high. "Strength
Training is is a marathon, not a sprint."
What does this mean
practically? It means if your max is 405 lbs we will train you in the 350 to
405 range working from reps as high as possible to singles (often times in the
same workout) and we will narrow the range to 365, 385, etc till you are so
dialed in with 405 that when maxout day comes around you are pulling 425 or 435
like it's butter on bread and you have a new weight range of say 385 to 425 to
conquer.
Last week I had Band
Deadlifts and after my performance I felt that I needed a real intensity day to
Deload. I went into this workout with my asthma acting up. Check the 185 x 7
burnout set where I breathe several times instead of pulling through on 1-2
breaths.
Good Mornings:
Warm-ups to
130 kgs x 5 reps @ 81%
of Benchmark
Deadlifts:
222,5 x 2 @ 91.6%
233 x 2 @ 95.9%
243 x 1 @ 100%
243 x 1 @ 100%
227,5 x 2 @ 93.6%
185 x 7 Burnout
Unilateral OHP:
20 x 10 x 2 sets
Hammer Curls:
10 x 10 x 2
https://youtu.be/ac5-9h9QOnA
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