M96C4T1 Deficit DL, Graduated Deadlift Struggle Sets & OHP ft. Kanishk Mittal & Diipen Kochaa

16 Jun 2017 M96C4T1    

DEADLIFT Day

I have returned to Graduated Deadlift Struggle Sets after almost a year and a half and it felt really good – in a very challenging way. Deficit Deadlifts were pretty easy and I left a lot in the tank. I had a really good workout on the whole and I am looking forward to next week rep work @ 90%.

On a side note I want to mention that my buddy Kanishk Mittal has smashed a PR of 102,5 kgs on the Deadlift today. This is the 3^rd time he has done DL and this is more than double his bodyweight. This is his last workout with us because he returns to university in Boston for the next semester. He is interested in collegiate level rowing so I am not sure how strength training will fit into his busy academic and athletic schedule but he has really worked hard at learning new things these last few weeks.

My boy Diipen absolutely killed it on SSB Squats and his conservative PR of 162,5 kgs was a walk in the park for him. Somehow, he has managed to find a way to make SSB Squats work for him and really engage his hips. This will help him develop strong leg drive off the floor on deadlifts.

Good Mornings:

Warm-up to 135 kgs x 3 reps

@ 84.4% of Benchmark

Deficit Deadlifts @ 80% of 1RM:

195 x 2 x 4 sets

Graduated Deadlift Struggle Sets @ 85% 207 PR:

@ Pre-Lockout 15 seconds

@ Knees 12s

@ Shins 6s

Deadlifts @ 75%:

185 x 5

Overhead Press:

85 x 2 @ Benchmark

65 x 20 Rest-Paused

Hammer Curls:

10 x 10 x 4