This is the last week of the circuit training. Next week, I will continue the exercises but they will be in standard set form. Additionally, I will be incorporating power shrugs.
Anyway, here is what I did tonight...it looks like I am right on track.
10/13/09 - Deadlift training
(all lifts performed without equipment, including no belt)
(weight x reps x sets)
Deadlift
(after warmup sets of 225, 315, 405, and 495)
565 x 2 x 1
565 lbs is equal to 90% of my desired 1 rep raw max of 630 lbs. The video below shows this two rep max. which was actually a two rep PR without using a belt. With the exception of bending my back on the second rep, it felt good. I even think I could have pushed for a third.
(565 for two reps)
Speed Deadlifts
475 x 3 x 5
475 lbs is equal to 75% of my desired 1 rep raw max of 630 lbs. Mark Bell was there to help with my form. He reminded me to focus on straightening my legs and pushing my hips into the bar. Mark always comments on how it appears my arms actually get longer as I pull. This is optimal...the less you actually have to pull the bar, the better and more efficient the lift. When Mark first explained to me this concept, it made perfect sense. The difficulty is keeping this form as the weight gets heavier, fighting the urge to shrug the bar. Less pull, quicker lockout...that's the goal.
Circuit Training
(3 circuits of the following exercises. 60 - 90 sec rest between sets and two minute rest between circuits)
Stiff Legged Deadlifts
315 lbs x 8
Bent Over Barbell Rows
225 lbs x 8
Undergrip Lat Pulls
160 lbs x 8
Good Mornings (with Cambered Bar)
225 lbs x 8
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