Tuesday, January 18, 2011

Training - Deadlift

Weight - 244

Hip and Ass Machine - 2 sets of 50 with stack

Strive Squats - 3 sets of 10 to get legs and hips warm

Deadlifts -
225 x 5
315 x 5
405 x 3
455 x 3

500 x 10 Ties PR

Calf Press - 2 sets of 20 with stack

Notes - Always nice to break or tie a PR.  If I had paused again I prolly could have pulled 11 or 12 but I don't like grinding reps and as I preached about, leave a couple in the tank.  No bullshit straps or pausing.


  1. i like the music

    the lifting is good too

  2. Did you double overhand that shit?


  3. Once you get better, I have some suggestions for you. I hate giving guys so much stronger than me advice because I feel like a douche. Stretch your hip flexors everyday using this stretch


    Will alleviate stress off of those muscles. Also, Defranco suggests doing unilateral leg exercises to stretngthen your hip flexors and adductors. Things leg 1 leg split squats (can be done with both feet elevated for a greater stretch), knee height step ups and lunges of all sorts. Wendler even advocates them for flexibility in the hips.

    They'll do a lot more for you than the hip ass machine . I would ease into them. They are worth a try.

    I once pulled my groin (still have the sports hernia there) and I know it was because I had tight as hell hip flexors and just never ran or stretched much. Once day a buddy of mine challenged me to a race after I just finished a workout. Agreed to it, didn't warm up, and now my groin is gone.

  4. I do that particular hip flexor stretch a lot actually. I've also done a buttload of 1 legged squats and speed skater squats, which is what you are describing.

    I agree, I think that unilateral work is important, and to my bad I don't log everything that I do in this blog. For example tonight I did a ton of foam rolling, stretching, then half an hour of boxing. So there is more than meets the eye.

  5. It's all good. Just showing you can do all you can to avoid injuries but they can still happen. Looks like your well on your way to recovery though

  6. Trust me FA no one can ever be told this enough man. I just don't always post all of the preventative stuff I do because I find writing about it boring.

    Thanks for the input homey.