23 Sep Friday night deadlift training
I’m currently training for the APF Fall open here in MI. I’m still on my 2x per week summer split which is starting to prove a little tricky going into a meet. Typically I train 2x per week in the off-season through the summer and fall, then 3x per week in the competition season of winter through spring. There are about 4 training weeks left going into the meet, so we’ll see how things shape up.
Friday night I trained alone, so I decided not to squat at all. Instead I decided to take a shot at deadlifting to get an idea where I’m at, since I haven’t been training it at all. Here’s how that went:
Bird dogs, McGill’s, Cat/Camel, Hip airplanes, BW squat, KB swings
135×10, 225×5, 315×3, 425×2, 515×1, 605x1x2 sets
I wasn’t happy with the way these felt at all, so instead of going up, I decided to do some reps with lighter weight and try to reinforce good position while pulling…
515×8, and 565×6
I was still a bit off, but didn’t see any reason to keep pushing it in this session. I’ll work on it more next week. .
3 sets of 15
Calve raises/Squat machine shrugs/Hammer curls
3 circuits of high reps (20+)
2 sets of 30 sec.
- That was the end of it. This was a less than encouraging session. I’m really surprised because overall my raw strength seems quite good for my current BW. My squat has also been going pretty well, and normally my deadlift is always good without having to train it much, so long as I’m squatting good and training my upper back, which I have been. We’ll see how things go in the coming week.