Deadlift Training
Mesocycle 20 - Week 4
Beginning Thoughts:
Was running on 4 hours of sleep. I had a miserable week. Tuesday was a massive Accounting exam. Wednesday was a 5 page paper on comparing Mary Daly and Stanley Hauerwas on a religious basis. Thursday (today) was me writing a 15 page report for my Business Capstone Seminar class. It was supposed to be a group project but you know it goes with groups...To top it off, I have a 4 page report on a historical review of King Louis XIV through Monsesquieu's "Persian Letters"...
So..running on 4 hours of sleep this is what went down: Workout:
Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 2 reps
415 lbs x 2 reps
Deadlift Singles @ > 90% of 1RM:
455 lbs @ 96%
480 lbs @ 101%
500 lbs @ 105%
Summary:
Week 1 = 7 Singles = Average Weight @ 445.7 lbs
Week 2 = 5 Singles = Average Weight @ 459.0 lbs
Week 3 = 10 Singles = Average Weight @ 451.5 lbs
Week 4 = 3 Singles = Average Weight @ 476.7 lbs
Finally got 500 lbs!!! My friends rib on me calling me a "Jiggly". When you watch the 500 clip you guys will see why they call me that.....there is not one molecule (literally) of fat on my body which does not uncontrollably jiggle when I Deadlift this heavy!!! ahhaa...all in all I'm please with this workout. The last time I ran a 4 week singles cycle ended on December 18th. I set a new relative max on Deadlifts at the time of 475 lbs. So in roughly 4 months or 16 weeks I've gained 25 lbs. That roughly 1.5625 lbs per week. As always, major props to Eric Troy from Ground Up Strength for his guidance and help. The next goal for Deadlifts is to chase 525 lbs.
Pistol Squats:
3 + 5 = 8 reps
I need to do these more often because I've really lost practice.
Weird Ab Exercise:
BW x 5 reps x 2 sets
Cable Wood-Chops:
32.5 lbs x 12 reps x 3 sets
Hand Extensions:
2 bands x 20 reps x 3 sets Videos:
Deadlifts, Pistol Squats and Core Training:
Overall Impression:
I hope everyone's had a good week.
Thanks for reading and I hope y'all have a great Friday!! 
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