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Old 12-30-2012, 02:23 AM   #168
Ramrod
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Join Date: Oct 2012
Location: MO
Posts: 1,690
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
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Today might be the last workout of the year. I know it's the last deadlift day. I haven't hit my Goal for deads yet. So this was my last chance. My goal was 475 which I attempted last week. Failed just below my knees. My previous best was 460.

Not only did I get 475. It went up smooth. So I put on 5 plates for 495. Just 4 months ago I was trying to get 405. Anyway As I was getting set for the 495. I thought to myself what's two more 2.5lb'ers. So I went for an even 500lb. NAILED IT. Had just a small hitch during the pull but I still got. Not only did I get my goal. I smashed my PR by 40lbs.

Deadlifts
WARM UPS

10/135
5/180
5/220
3/275

Core Sets
5/350
3/405
1/450

Extra Single..... BOTH ARE NEW PR's..
1/475
1/500 I have these on Video.. Give me a few and Ill have the Videos up Soon.

DB Rows
12/60
12/60
12/60

Rev Hypers
10
8
6
4

BB Wrist Curls 10sec rest between sets.
25+25+25 = 75 Rep Total

Pull ups ......6 sets with only 5sec rest between the sets.
16+12+9+7+4+2 = 50 reps Total
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Meet PR's: 425/315/475 Total: 1215 @179

Last edited by Ramrod; 12-30-2012 at 03:34 AM.
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