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Old 01-01-2013, 07:42 PM   #201
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5/3/1 Cycle 8 Week 2 Day 2
60 minutes
What a difference a week makes

Deadlift Day
all lifts raw double over unless noted

Training Max - 420

Warmup
135 x 5
170 (40%) x 5
210 (50%) x 5
250 (60%) x 3

Weight (Goal) Actual

295 (3) 3
335 (3) 3 liquid chalk
380 (3) 3 O/U vid
395 x 1 O/U vid
405 x 1 O/U vid
Hammy felt great today. Not a single issue!! Had a couple more reps on the money set but wanted to hit a couple of heavy singles. I know my hips move a little on some of the reps, but anything else glaring that jumps out? I wasn't real happy with the bar speed off the floor on the 4pps pull either.




Snatch grip deads
295 x 5 x 4 +10lbs

RDL
245 x 5 x 3 +10lbs

Kneeling cable crunch
180 x 12 x 3 +10lbs
No complaints about today's work from me. Gym was pretty quiet, but I'm sure that will change next week.
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Old 01-01-2013, 08:59 PM   #202
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Firstly, I gotta say I just love the big thuds when the plates hit the ground. Great acoustics in that gym as well!!

Steve's advice to help combat the hips raising first, which I think is golden, is to pull the bar towards you as you pull. Listen his Vlog

Deadlift Tip To Help Keep Your Hips Down - BBOD #12 - YouTube

Other than, I didn't notice anything glaring. I think the speed will come in time as you get stronger.

Really made my day to hear you had a great pull day. You couldn't ask for any better start to 2013.
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Old 01-01-2013, 11:31 PM   #203
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Great workout Rich! Solid pulling and lots of progression! Your gyms too quiet!!!
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Old 01-02-2013, 09:14 AM   #204
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Quote:
Originally Posted by Squatter View Post
Firstly, I gotta say I just love the big thuds when the plates hit the ground. Great acoustics in that gym as well!!

Steve's advice to help combat the hips raising first, which I think is golden, is to pull the bar towards you as you pull. Listen his Vlog

Deadlift Tip To Help Keep Your Hips Down - BBOD #12 - YouTube

Other than, I didn't notice anything glaring. I think the speed will come in time as you get stronger.

Really made my day to hear you had a great pull day. You couldn't ask for any better start to 2013.
Yeah I'm busting up the concrete pretty good in that spot I will teach them not to provide a deadlifting station!!

Thanks for the link I will check it out! You know I've been fighting those dang hips for a long time now. You'd think I would have figured it out by now

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Great workout Rich! Solid pulling and lots of progression! Your gyms too quiet!!!
Thanks Jay! Trying to stay half a step ahead of you Hope you are starting to feel better!!
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Old 01-02-2013, 10:48 AM   #205
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Awesome session and great way to start 2013! Glad the hamstring isn't giving you any issues.
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Old 01-02-2013, 11:28 AM   #206
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Originally Posted by BigJosh View Post
Awesome session and great way to start 2013! Glad the hamstring isn't giving you any issues.
Thanks Josh! I attribute my tight hammy last week to sitting on my ass doing nothing during deload the week before. Not going to make that mistake again!
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Old 01-02-2013, 11:34 AM   #207
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Strong pulling. Glad that hammie feels good.

Very minor form issues. Just try to pull the bar back towards the body from the start of the pull. Another way to think about it is "stand up, drive my head back."

These are basically the same form cues, and help you focus on standing up rather than pulling up.
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Old 01-02-2013, 11:41 AM   #208
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Great Pulling KD!!

NOTHING makes me happier than a great deadlift day!!
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Old 01-02-2013, 11:56 AM   #209
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Quote:
Originally Posted by BendtheBar View Post
Strong pulling. Glad that hammie feels good.

Very minor form issues. Just try to pull the bar back towards the body from the start of the pull. Another way to think about it is "stand up, drive my head back."

These are basically the same form cues, and help you focus on standing up rather than pulling up.
Thanks Steve! I will definitely keep those cues in mind next week! Top set is 400x1 and I'll be going for 420 raw PR

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Great Pulling KD!!

NOTHING makes me happier than a great deadlift day!!
No kidding Moe! Couldn't think of a better way to start off 2013
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Old 01-02-2013, 04:30 PM   #210
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Nice deadlifting there. Excellent start to the year. Just think about where you'll be next Christmas at this rate.

Good stuff, KD.
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