Deadlift: Reborn

Saturday, 11.6.10

Warm-Up:
-Stretch, Mobility, Foam Roll
-12x Squat + 10x GHD Situp + 8x Hip & Back Ext., 3sets

Strength:
-Deadlift- 45x5, 135x5, 185x5, 225x3, 285x3, 365x3, 415x3, 425x3 PR
-Muscle Clean- 88x3, 132x3
-Power Clean & Jerk- 132x1, 154x1, 176x1, 198x1, 209x1, 220x(f), 198x1, 176x4

Conditioning:
-1min. AMRAPs of:
Burpee- 25
GHD Situp- 25
Pushup- 26 (Games style, hand release)
Squat- 32
Lunges- 33

Finally was able to get back to PICKING UP HEAVY SHIT! Felt good. For a while I couldn't Deadlift at all, then around July I started pulling lightly, working my way up to the mid-300's in August. It has been MONTHS since I've pulled anything worthwhile. Today, I pulled up to 365x3 with my Nike lowtops on, then kicked off the shoes and went Primal for the rest. I think 415x3 is a PR, for a set of 3 clean reps. I wanted more, so I went 425 and killed it. I should have been smart and made the jump to 435 and repped that out, next time. The PC&J's were alright, but they weren't on point. I'm assuming those Deads took their toll on the rest of my lifting. The conditioning today was just a clusterfuck of random shit I threw together. I didn't know what the hell I was doing, I just needed to jack the heart-rate up. I rested ~60sec. between some of the AMRAPs, others were back2back. Good Day...