Deadlift Day | ||||
---|---|---|---|---|
Exercise | 10/4 2010 | 10/11 2010 | 10/18 2010 | 10/25 2010 |
Deadlift | 135x5 | 135x5 | 135x5 | 135x5 |
225x3 | 225x3 | 225x3 | 225x3 | |
315x2 | 315x2 | 315x2 | 315x2 | |
405x1 | 405x1 | 405x1 | 405x1 | |
455x1 | 465x1 | 475x1 | 485x1 | |
505x1 | 515x1 | 525x1 | 535x1 | |
525x1 | 535x1 | 535x1 | 545x1 | |
Wide Grip Overhand Pulldown | 165x12 (P) | 165x12 (P) | 170x12 (Y) | 170x12 (P) |
170x12 (P) | 170x12 (P) | 180x12 (Y) | 175x12 (P) | |
175x8 (P) | 175x12 (P) | 180x8 (Y) | 180x10 (P) | |
Box Squats (Explosive) | 225x3 | 235x3 | 245x3 | 255x3 |
255x3 | 265x3 | 275x3 | 285x3 | |
275x3 | 285x3 | 295x3 | 305x3 | |
295x2 | 305x2 | 315x2 | 325x2 | |
315x2 | 325x2 | 335x2 | 345x2 | |
Lying Hamstring Curls | 25x12* (P) | 35x12* (P) | 40x12* (P) | |
35x12* (P) | 40x12* (P) | 45x12* (P) | ||
40x12* (P) | 45x8* (P) | 45x8* (P) | ||
Seated Hamstring Curls | 140x12 (Y) | |||
160x12 (Y) | ||||
180x12 (Y) | ||||
* Weight is per leg (P) Machine used at the PRO Club (Y) Machine used at the YMCA |
Monday, October 25, 2010
Day Four, Week Four: Deadlifts—Plus New Personal Best and Milestone!
What a way to close out a 4-week training period! Before competing in June I managed an unofficial deadlift at 540 pounds, but in competition I received three red lights at that weight for "hitching" the bar up. Today I successfully deadlifted 545 pounds, slowly and steadily without "hitching," which is both a personal best and a milestone (5x45 + 1x25 plates on each end)! As the Fife Holiday Classic in early December draws nearer, I'm very encouraged, and think I may try to lift 560 on my third attempt if successful at 500 and 530.
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