It feels like forever since I’ve managed to get to a strength day with deadlifts. We did 5×5 deadlifts a couple of years ago (December 2017) and 5×3 in the middle of 2018 (May 2018), but I think I totally missed the 1 rep max work a month or two ago because of weather.
No matter… We’ll see where the day leads us. 🙂
So today my daughters were supposed to go with me and chose to sleep in. It’s the last few days of their winter break, so I can’t say I blame them. But I made it in for the 8:30 workout with Coach Drea, Melissa, and Dave.
I have to say that I was a little sore from yesterday’s workout. The pull-up and single-arm kettlebell snatch combo did a number on both biceps and my mid-back was a little cranky as well. So I wasn’t quite sure how well I was going to do today going in.
I’ll also say that the warm-up was a killer, but I was definitely warm by the end!
- 2 rounds
- 3 minutes on rower or assault bike (rower 1st 3 minutes, bike 2nd)
- 10 single-leg deadlifts with a PVC pipe, alternating legs (I think I did 5 on one side and 5 on the other)
- Bear crawl (low) – forward and backward
- Crab walk – forward and backward (yuck!)
- Side plank walk, flipping sides halfway
From there we focused on breaking down the deadlift movement itself, addressing various parts of the movement from the set-up to making sure the bar path stays close all the way through, and everything in-between. First with an empty barbell and then adding some weight.
Here’s how it went when I started adding weight to the bar:
- 95# x3 (warm-up)
- 135# x3 (warm-up)
- 185# x3 (warm-up – felt better than previous 6 reps and all the movement prep)
- 205# x5
- 225# x5
- 235# x5
- 255# x5
- 275# x5
Honestly, 275# was a little slower than I would have liked, but each round was touch and go and pretty consistent, so I’ll take it. I’m not pushing the weight as much as I did a few years ago. I think I could definitely have gone up to 285#, which I did the last time we did 5×3, or even worked closer to 315# x6, which I did a couple of years ago. But I’m nowhere close to my 1 rep max of 345# which I set way back in 2016.
All of that said – I’ll still take 275#. 🙂
Thanks Drea and great work 8:30 class!