29 Dec Ashman – Deads and Legs

** 1ct Pause Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 365.0 lbs x 2 reps
– 415.0 lbs x 2 reps
– 465.0 lbs x 2 reps
– 465.0 lbs x 2 reps

Part of my two day a week deadlift deal means that I am not going heavy until I am about 6 weeks out from my meet in March. At Relentless I pulled 50 pounds more than I did in training, easily, so I see no reason to change that formula for MN. It would have been almost 100 if I didn’t screw up my positioning on the third attempt, but it wasn’t.

With how my back gets if I am not careful, I take risks only when it matters and build my strength and muscle being smarter in the gym.

10 years ago, I would have ignored that advice and I did often.

1ct pauses are simple but challenging. I break the floor, pause at the shin for a one count and then finish the pull.

** 4″ Block Pulls **
– 405.0 lbs x 6 reps
– 405.0 lbs x 6 reps
– 405.0 lbs x 6 reps

I did these sumo for extra work on my posterior chain. I ensured my back stayed upright from floor to lockout and used only my legs to drive it.

** SSB Squat **
– 150.0 lbs x 6 reps
– 240.0 lbs x 6 reps
– 300.0 lbs x 6 reps
– 350.0 lbs x 6 reps

Worked up to a light 350 in keeping with my plan to increase weight slowly as my back can handle it.

** Leg Press **
– 400.0 lbs x 20 reps
– 400.0 lbs x 20 reps
– 400.0 lbs x 20 reps

** Leg Press Calf Raise **
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps

The pic is a throwback to an old gym in Ohio from 2010.

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