Deadlift repetition day

I don't want to call today's workout a de-load day because I had no intention of not putting in a good amount of work but it was a reduction in intensity.  Giving my system a slight break from 90+% singles should ramp me up right into February 11, the date of my next competition.

Since next week is heavy deadlift singles only and will be my last deadlift workout before February 11, today was going to be low intensity work but high volume (for me).  Work weight was 405 lbs for 5 sets of 5.  On my fifth set I set a goal of as many reps as possible--the dreaded AMRAP set.  I figured 10 reps would be a good number.  Turns out it was the right number as the 10th rep of my last set was pretty tough and my glutes were on fire.  Overall a very good, restorative deadlift workout.

Deadlift:  315x5, 405x5x4 sets, 405x10

Overhead presses were next and the core fatigue from the deadlift repetitions insured that I stuck with my "light day" template.

Overhead Presses:  45x10, 95x10, 135x10, 165x5, 165x5, 135x6, 135x6

I finished up with dumbbell rows.  I had planned on doing 5 sets but I was gassed after set 4 so I shut it down.

Dumbbell Rows:  100x10, 100x8x3 sets

Overall the workout was just what I needed.  I felt like I got in a lot of work but without any of the stress from heavy singles.  I'm looking forward to next week's pre-meet training/fine-tuning and then the competition.  I'm still on track to be able to cut weight and lift in the 100kg weight class and at the moment, everything feels good.

Comments

  1. Jason HansenJanuary 27, 2012

    Awesome deadlifting, how much do you need to lose to make weight? I'm about 12lbs too heavy so I think the 100kg class is out for me this time.

    ReplyDelete
  2. since 100% raw uses the 18 hr weigh-in, my window for weight cutting is pretty high. I'll probably need to cut 8-10 lbs. It's not uncommon for people to cut 15-20 lbs though. If it were a 2-hr weigh-in (OPA), I wouldn't cut more than 4-5 lbs.

    ReplyDelete
  3. Jason HansenJanuary 28, 2012

    So cutting 12lbs shouldn't be a problem with two weeks to go. I guess I'll be doing a lot more walking and eating a lot fewer carbs in the next two weeks.

    ReplyDelete
  4. yup, should be pretty doable with minimal suffering. This article is basically what I try to do. http://articles.elitefts.com/articles/training-articles/meeting-the-scale-the-art-of-making-weight-edited/

    ReplyDelete

Post a Comment

Popular posts from this blog

SBD Lever belt review -- TL DR; it's good, very good.

New shoes reviewed, Adidas Drehkraft to replace my Adidas Power Perfect 2's

Indochino suit review, Part I: Chronic iron overload presents a challenge for online made to measure suits.