Training - Deadlift

12 January 2013


Warmup / pre-exhaust: leg curls 2 x 12, abductor machine 1 x 20, KB swings 2 x 10

Mid-shin deadlift:

135x10 - 225x5 - 315x2 - 365x1 - 385x1 - 405x1 - 415x1 - 435x1 - 455x1

Didn't look like I was going to get much higher from the 455 lbs., so I stopped there. I forgot what a merciless exercise this is, the eccentric part even worse than the concentric because you also have to stop the bar mid-shin and avoid it crashing down on the pins at this weakest point. The day after my lower back was shot to hell.

HammerStrength shrugs x 15, 2 x 12, 1 x 10

Chest-supported row 3 x 12

Hanging leg raises 2 x 10

Glute-ham raise weighted 2 sets x 8, unweighted 1 set x 8

Weighted incline board situps 2 sets x 8