Spring 2009 Training
Mesocycle 7 - Week 1
Deadlift Day
Beginning Thoughts:
I did not feel like going to the gym today. I've been a bit under the weather and yesterday I was being extremely lethargic to go lift weights...But, I dragged myself to the gym in any case. Workout:
Banded Deadlifts using the Red Band Double Looped for Doubles:
135 lbs
155 lbs
155 lbs
155 lbs
135 lbs
135 lbs
I originally took 225 lbs and thought I could knock out reps with that. Wow...What a huge underestimation of the power of the bands! Even 135 lbs was hard to lockout at the top. I don't think I managed to completely lock out even a single rep with 155 lbs (any of the sets) but I tried damn hard to do so. I think yesterday was a "shock" just to handle that weight. I think next week I will perfect 135 and nail it.
Deadlifts:
335 lbs x 3 reps
375 lbs x 2 reps
410 lbs x 1 rep
425 lbs x 1 rep
The problem with doing regular Deadlifts after the band work is that it becomes so much harder to get the weight off the floor. 335 felt like a shit ton of weight for me. I think I need to change my warm-up method. I warm-up (after mobility work, etc) by doing regular deadlifts first acclimating the weight till I hit 355. Then, I strip all that weight and add the bands and I do the work sets. I think this is bad. I should just warm-up till 225 and then just add in the bands and after the band work I should do a bit more acclimation work. But the problem with this is that after band work my back is like a spring, so when I am doing Deadlifts, once I go past my knees the weight just flies up. If I spend too much time acclimating after the band work, I might lose this "power".
Density Training @ 15 minutes:
Reverse Lunges = 65 lbs x 6 reps x 3 sets
Plate Pinches = 25 lbs x 20 seconds x 3 sets
Dragon Fly Sit-ups = BW x 6 reps x 4 sets
This was mentally hard to get done for sure. Videos:
Banded Deadlifts & Deadlifts:
Overall Impression:
I hope everyone has had a good week. Thanks for reading and have a good weekend y'all! 
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