We continued with our strength phase and went after 5 x 5 max effort deadlifts today. As with squats on Tuesday, we emphasized a 2-0-1 tempos. 2 seconds down, 0 seconds at bottom, and 1 second up. This tempo continues to challenge. This was my first time hitting heavy deadlifts in some time and I was excited to get after it. My sets looked as follows:
-5 x 225
-5 x 275
-5 x 295
-5 x 315
-5 x 335
Man that last set was a tough bugger but I got it. My deadlift is significantly decreased from a few months ago. But that's to be expected when you take a 2 month hiatus from heavy deads. At the Northwest Qualifier, I hit a pr 1 rep deadlift of 462#. At that time, my 5 rep max effort was 405#. So, I'm down about 70#. Seems like a lot when you say it, but really, it's not too far to come. So much of lifting heavy weight is neuromuscular and I'm confident in the next few weeks I will make some pretty impressive gains. I think my goal of a 500# pull before the year's up is still realistic.
After the deadlifts, we went after a short met-con. It was amrap in 10 minutes of:
-5 r/l tgu, 24kg
-max rep hspu(set terminates when you can no longer press in your original handstand)
-run 100m
score=2 rounds +5 tgu's, 13 hspu's total
This little guy was tough, asked a lot out of the shoulders. After 5 heavyish tgu's on each side, the hspu's we're wicked tough. Even with bands, I was only able to get 8 before failure the first round, 5 the second. ll look forward to continuing work on these movements.
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