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Old 01-17-2013, 01:41 AM   #118
BigManBigLiftin
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Join Date: Dec 2012
Location: Shawnee, KS
Posts: 332
Training Type: Powerlifting
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1/17/2013 Deadlift Emphasis

Competition Deadlift
135 x 5
225 x 5
315 x 3
405 x 3
475 x 3 reps x 4 sets (75%)

1.5" deficit Deads + 160lbs of chains
225 + chains x 3
315 + chains x 3
365 + chains x 3 reps x 1 set (was supposed to go up to rpe 9, but with feeling this good after my 'injury' i didn't want to push "too" hard this felt good and easy though)
345 + chains x 4reps x 2 sets (-6% of 'rpe 9')

1.5 Squats + 80lbs of chains
145+chains x 2
235 + chains x 2
315 + chains x 3 reps x 1 set (rpe 9, same thing didn't want to push to hard but still felt good)
305 + chains x 3 reps x 2 sets (-6%)


Lunges for mobility
135 x 10 reps x 4sets

Words can't explain how excited I am to be feeling this awesome! Was able to do everything as prescribed, couldve gone heavier with my rpe9's but in the same boat, didn't want to push it too far. Very happy with todays work though!

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