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Old 04-09-2011, 12:01 PM   #31
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Lots of powerlifters pull in slippers which is basically barefoot. Flat soles are the way forward for DL because it helps you get your weight over your heels and improves your leverage.

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Old 04-09-2011, 03:08 PM   #32
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4/9/11 - Press + DE Bench + Shoulder Rehab
So today time is at a premium due to school commitments. I started with some shoulder warmups followed by:
Press (warmup): 45/5 95/5
Press (60%/70%/80%): 115/5 135/5 155/5
DE Bench; 135/5 185/3 185/3 185/3 185/3 185/3
Assisted pullups: 110/2 80/1 (neg) 50/1(neg)
Lat DB Raise: 17.5/15 20/15 20/10
Face Pulls: 140/15 150/15 160/15 - these got BRUTAL

And that's it. Total time just less than an hour
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Old 04-09-2011, 03:23 PM   #33
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Good workout!
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Old 04-11-2011, 07:07 PM   #34
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April 11, 2011 - ME Squat/Deadlift
Moving Heavy Assed Weights However I Can


So today the goal is to move HEAVY weights. I am starting out with some halting deadlifts to work on the bottom end of the DL, and then playing it by ear from there. So we start out with a bit of cardio and some leg swings to get things warmed up. Next came:

Deadlifts: 135/3 (conventional) 135/3 (wide sumo) 225/2 (wide sumo)
Halting Deadlifts: 225/1 315/1 405/1 (double overhand grip almost failed here) 495/1 515/0.5 515/0.01
Rippetoe-Style Power Shrugs: 135/5 (cleaned these) 225/5 (almost cleaned these) 315/1 (added straps) 315/5 405/5 495/5 585/5 675/5 765/5 (ack, no more weight will fit on the bar!)
Standing Ab Crunches: 135/10 135/10 135/10

Vids for the last 2 sets of shrugs:
675/5


765/5


I was a lot less fried after the 765's than the last time I moved that much weight. Looks like I need to hit the posterior chain hard next week - that's definitely my weak spot on the DL's. I was definitely fried after this, but damn was moving that 765 fun. It didn't move much but it MOVED, and that's what I consider a rep on those.

On the halting DL's I THINK I could have locked out the 495. The 515 is going to be a stretch. Definitely need more posterior chain work. That's going to be assistance in 2 weeks in the form of HEAVY SLDL's.
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Old 04-11-2011, 08:20 PM   #35
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Strong work Aurik. They give you any grief about bending their bars?
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Old 04-11-2011, 08:23 PM   #36
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Nope. But I did ask them if they could get a Texas Squat Bar. They said they'd have to ask the area VP. Well, we'll see if that actually happens or not.
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Old 04-12-2011, 02:04 AM   #37
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holy ****! thats some insanely strong lifting mate.
I laughed watching the guys in the background just staring..
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Old 04-12-2011, 03:54 AM   #38
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Very nice lifting buddy. Looking forward to you getting 500 DL VERY soon.

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Old 04-12-2011, 08:58 AM   #39
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765 pound shrugs and no more weight will fit? Geez.

Strong work, Ken!
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Old 04-12-2011, 09:23 AM   #40
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Quote:
Originally Posted by Aurik View Post
4/9/11 - Press + DE Bench + Shoulder Rehab
So today time is at a premium due to school commitments. I started with some shoulder warmups followed by:
Press (warmup): 45/5 95/5
Press (60%/70%/80%): 115/5 135/5 155/5
DE Bench; 135/5 185/3 185/3 185/3 185/3 185/3
Assisted pullups: 110/2 80/1 (neg) 50/1(neg)
Lat DB Raise: 17.5/15 20/15 20/10
Face Pulls: 140/15 150/15 160/15 - these got BRUTAL
And that's it. Total time just less than an hour
I would think that combing your hair would be brutal by this point in that workout! -lol

Nice session!
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