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Ascendant - I think my vertical is about 1/2 of yours (18") and coincidently my squat is about half of yours too! You suck! :-) I just wish my weight was 1/2 of yours instead of 50% more or so. You suck again.
Yoke - Well, we finally weighed the yoke and found out it was significantly heavier than we thought. We'd called it any where from 120-150 pounds - it was a solid 201. Nice! I love when that shit happens. So add 50-70 pounds on all my back-logged yoke walks. Haha
200*100 ft
200*100 ft
290*50 ft
290*50 ft
380*75 ft
470*75 ft
560*75 ft - 14.78 seconds. Not bad at all
560*75 ft - 17 seconds, but I was on pace to hit either 13 flat or just under. I finally fixed my yoke form, expect it to go up quickly from here on out. I actually lost the weight behind me on this set because I'd been going too fast and started to fall forward and I over-corrected and threw it off my back. Me Hulk-like.
800*1 pick-up PR. Held for 15 seconds
800*1 pick-up and walk for approx. 1 foot. Haha HUGE PR!
Head to the gym.
Deadlifts - No straps unless otherwise noted. I finally narrowed down my form of these, esp. on sub max lifts. Perfect bar path of travel, much better mind-set, much better hip position to start, etc. I'm getting excited about deadlifts again!
135*6
225*6
315*3
405*2
455*2 Singles
495*2 Singles
545*1 Straps
585*1 FAST. Faster than the 545. Learning to attack the bar more, and respect it less. 8 month PR. 615*1 All-time PR. Nothing feels quite so good as a deadlift PR. You know what I mean?
405*6 Singles - Lord these were glorious. I can't believe how happy I'm getting with my technique. I can honestly say that these felt like I had no weight in the hand.
I will say this, apparently I have some mild back rounding (looks worse on the video), but I've come to accept that that's my form. I've never been hurt doing it, and feel way more comfortable.
One other thing: it's fucking HOT and HUMID in Oregon today. Next time I'm bringing baby powder, because the 585 and 615 were essentially like doing band/chain deadlifts in that they STUCK straight to my skin like there was tacky on it, making me pull way harder than I normally have to after the knees. Still, I'm so fucking glad with this. It fires me up to start attacking them again harder. I've no doubt that 635 would have gone up if we'd structured the warm-ups differently and hadn't done yoke before hand.
Lying DB hamstring curls
70*8
100*8
100*8
100*8
100*8
Back extension (my bright idea to do these after everything else was done.)
1 plate*6 with 2 second glute-pause at the top
2 plate*6 with 2 second glute-pause at the top
3 plate*6 with 2 second glute-pause at the top
Drop set - this was easily the hardest thing we did all day, and we were spent already:
Yoke - Well, we finally weighed the yoke and found out it was significantly heavier than we thought. We'd called it any where from 120-150 pounds - it was a solid 201. Nice! I love when that shit happens. So add 50-70 pounds on all my back-logged yoke walks. Haha
200*100 ft
200*100 ft
290*50 ft
290*50 ft
380*75 ft
470*75 ft
560*75 ft - 14.78 seconds. Not bad at all
560*75 ft - 17 seconds, but I was on pace to hit either 13 flat or just under. I finally fixed my yoke form, expect it to go up quickly from here on out. I actually lost the weight behind me on this set because I'd been going too fast and started to fall forward and I over-corrected and threw it off my back. Me Hulk-like.
800*1 pick-up PR. Held for 15 seconds
800*1 pick-up and walk for approx. 1 foot. Haha HUGE PR!
Head to the gym.
Deadlifts - No straps unless otherwise noted. I finally narrowed down my form of these, esp. on sub max lifts. Perfect bar path of travel, much better mind-set, much better hip position to start, etc. I'm getting excited about deadlifts again!
135*6
225*6
315*3
405*2
455*2 Singles
495*2 Singles
545*1 Straps
585*1 FAST. Faster than the 545. Learning to attack the bar more, and respect it less. 8 month PR. 615*1 All-time PR. Nothing feels quite so good as a deadlift PR. You know what I mean?
405*6 Singles - Lord these were glorious. I can't believe how happy I'm getting with my technique. I can honestly say that these felt like I had no weight in the hand.
I will say this, apparently I have some mild back rounding (looks worse on the video), but I've come to accept that that's my form. I've never been hurt doing it, and feel way more comfortable.
One other thing: it's fucking HOT and HUMID in Oregon today. Next time I'm bringing baby powder, because the 585 and 615 were essentially like doing band/chain deadlifts in that they STUCK straight to my skin like there was tacky on it, making me pull way harder than I normally have to after the knees. Still, I'm so fucking glad with this. It fires me up to start attacking them again harder. I've no doubt that 635 would have gone up if we'd structured the warm-ups differently and hadn't done yoke before hand.
Lying DB hamstring curls
70*8
100*8
100*8
100*8
100*8
Back extension (my bright idea to do these after everything else was done.)
1 plate*6 with 2 second glute-pause at the top
2 plate*6 with 2 second glute-pause at the top
3 plate*6 with 2 second glute-pause at the top
Drop set - this was easily the hardest thing we did all day, and we were spent already:
Thanks for the kind words!
