Tuesday, November 2, 2010

Training - Deadlift

Weight - 248

Hip and Ass Machine - 1x50

Leg press - 250x20

Did the above to  get warm and "wake up" a little bit.

Deadlifts -
135 x 10
225 x 3
315 x 3
405 x 3

455 x 1
500 x 1
545 x 1
565 x 1

515 x 3
500 x 3

Shrugs - 405 x 3 sets of 10

Pulldowns - stack + 15 x 14,8

Notes - Decent session.  ALL of the deadlifts were Vin Diesel.  Fast and furious.


  1. Paul, you haven't been doing your "ask" posts lately, but I guess this is as good a place as any.

    I notice you do shrugs on deadlift day, but most people seem to stick them on another day. Also, I notice you do shrugs for less weight than you deadlift, but for high reps.

    I'm just curious how you arrived at that setup?

  2. Pat -

    Well I'm big on making things seamless. So if I am unloading a deadlift, might as well do some shrugs. Kind of like squats and pause squats. I could do stiff legs, and used to do that, but now my low back is generally pretty taxed after all that pulling.

    I may go heavier on shrugs in the coming weeks. I just never feel like I get as much out of those super heavy cheat shrugs where you just nod up and down as you hold the weight, as from a REAL shrug. It's kind of like how good mornings really work better with moderate weights and a good ROM than that super heavy shit where you barely bend over. That's how it is for me it seems anyway.

    I do like the STarr dynamic shrugs a lot and may do some of them this next week.