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10062017 - TriGoals Week 5 - Deadlifts

Posted by Sunami, 11 October 2017 · 148 views

Rack Pull Deadlift (Below Knees)

  • 135 Lb x 1 reps @ 4
  • 185 Lb x 1 reps @ 5
  • 225 Lb x 1 reps @ 6
  • 275 Lb x 1 reps @ 7
  • 315 Lb x 1 reps @ 8
  • 335 Lb x 1 reps @ 9
  • 345 Lb x 1 reps @ 10
Notes:

Deadlift from blocks (12-14”)
Warm up then take singles every 20-30 pounds (30 to start, 20 as you get heavier) to a 90-95% single. Keep the last rep fast so if I saw a video I would say “damn Sue you got 1-2 more easy with that speed”

 

PHEW - She's back!!! Worked off of a 375# DL - 335 felt pretty good a the low end of 90% so I pushed it to 95% and boom.



Bodyweight

242 Lb



Speed RDLs against bands
(down to just below kneecap then fire up as fast as possible and boom into next rep)
3 sets of 10 with a weight you can keep moving fast for all ten. Might be 50-60% deadlift plus some mini bands I’d guess
135# with Red Band

 

Superset
One Arm farmers or DB carry
2 x 100ft per arm @ 50# KB
Side plank
30 seconds per side
(do left side carry, then right side carry then left side plank then right side plank and rest completely before doing one more time, obliques and core should be working)





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