Posts tagged deadlift
MDUSA Weightlifter
Awesome new t-shirt from Mash Elite Performance!
The shirt is a dark grey, super comfortable material.
To get one or the Max Out Friday shirt, you can go to:
Greg Nuckols broke the all-time drug-tested WR raw with wraps with an 1885 total at 242. That’s a 503.5 wilks, and he’s only been training seriously for 2.5 years. Further proof of the power of the beard.
My buddy Greg!!!! Such a beast !!
This is my good friend, training partner, and fellow strength coach at Mash Elite Performance, Greg Nuckols! He’s got brains and brawn.
This video is from the IPA Powerlifting meet on Saturday. After my MDUSA tryout, me, my coach, and my best friend drove over to cheer him on along with about 15 other lifters from Mash Elite, and about 5 from UNC Chapel Hill :) That was a lonnnnnnnnggggg day haha. But awesome
Saturday Training
1pm: Deadlift, Shoulder work, and Conditioning
- Did a max deadlift and was trying to PR with 310lbs since I pulled 305 so fast last week. I didn’t get it but it got a little higher off the ground so that’s something haha
- For shoulders, I did Arnold Press 4x6 and Lateral Raises 3x15 and 1x20
- My conditioning was pretty fun. Shoulders are toast after this plus shoulder work earlier. Me and Em did 3 Rounds of 1 min Max Effort: burpees, DB curls, DB thrusters/push press, DB lunges, and lying Y’s, T’s, and W’s. 2 min rest between rounds. We decided this workout was a keeper ;)
PR 305lb Deadlift
This was the first time I’ve deadlifted from the floor in months so I’m happy with the PR even if it was a baby PR.
The lift looks fast so I was disapointed when I missed 315 and then 310. May have rushed my setup
PR Number 8 this week: Deadlift off the box
Worked up to 365lbs and failed at 375.
So stoked! I wonder what I can pull from the floor? More than my old PR for sure I hope.
Won’t get to find out until after nationals. Deadlifting isn’t in my program really
Followed the deadlifts with some push presses and some prowler pushes for conditioning.
Video: Clean & Jerk at 80% (67.5kg)
Training 1/28/13
Today was pretty good. Squatted heavy, deadlifted heavy, had no misses for clean & jerk. Feeling great :)
11:15am
Back Squat (Max 2)
- 45#/3
- 115#/2
- 155#/2
- 195#/2
- 215#/2
- 235#/2
- 250#/2
- 260#/2 (2RM PR)
Deficit Deadlift (stood on 2 25# plates)
- 135#/3
- 205#/2
- 235#/2
- 255#/1
- 265#/1
- 275#/1
- felt like I had more in me but grip was failing and I didn’t have chalk. The bars in the student rec center are slippery
7:45pm
Clean & Jerk
- 35kg/3
- 45kg/3
- 55kg/2
- 65kg/2
- 70kg/1 x 2
- 75kg/1
- 70% (57.5kg/3)
- 80% (67.5kg/2)
Clean Pulls
- 95kg/3 x 3
meTraining 1/21/13
I’ve realized that my clean and snatch form is off. I’m not getting the bar high up onto my hips anymore so I’m going back down in weight for a little bit to focus on this issue.
8:45am at AL
Clean & Jerk
- 15kg/3
- 35kg/3
- 45kg/3
- 55kg/2
- 62kg/3
- 67kg/1
- 71kg/1 (missed jerk), miss (fell backwards at the bottom)
- 55kg/2
- 60kg/1 x 3 (tried to make these perfect.)
6:30pm at UNC
Deadlift with Em
- 80kg/2
- 90kg/2
- 100kg/2
- 110kg/2
- 115kg/2
- 117.5kg/2
Squat (5 sec pause at bottom, 10 sec pause at top) Used the buffalo bar
- 27kg/3
- 47kg/3
- 57kg/3
- 67kg/3
- 72kg/3
Dumbbell Incline Bench Press
- 25#’s/10
- 27.5#’s/10
- 30#’s/10
- 32.5#’s/10
- 35#’s/10
- 37.5#’s/10
Box Jumps
- 34” x 5
- 37” x 5
Cable Rear Delt Flyes
- 6#/12 x 7
Felt like improvising my workout today so everything was stuff I don’t usually do or stuff I just felt like doing. I think sometimes you just need days like this where you experiment, try new exercises, and don’t take things too seriously.
Relentless Pursuit of Strength: How much do you lift?
I think this should go around to every fitblr.
The reason being is just to bring on a sense of competition among one another.
A little competition is actually healthy and makes us better in the long run.
My lifts are a shitty cause I’m writing on correcting my mobility…
BW: 165lbs
Squat: 269.5lbs
Bench: 140lbs
Deadlift: 302.5lbs
Clean & Jerk: 185lbs
Snatch: 145lbs
eTraining 1/12/13
Didn’t get any good videos of me today so enjoy this video of missing a 130# snatch behind me
Realized I hadn’t snatched in a week and a half! For shame. Felt a little shaky today but I’ll try and focus more on them next week.
Snatch (men’s bar)
- 45#/4
- 65/6
- 85/2
- 95/2
- 105/2
- 110/1
- 115/1
- 120/1
- 125/1
- 130/miss, miss
Hang Clean & Jerk
- 115/2
- 125/2 (missed jerk on last one so I stopped. Shoulders are toast)
Clean
- 135#/1
- 140/1
- 145/1
- 150/1
- 155/1
- 160/ miss
Deadlift Max 3
- 185/3
- 215/3
- 245/3
- 250/3
Pendlay Row
95#/8 x 4
Training 1/1/13
Snatch (work up to 90% and then 82%/2 and 72%/3
- 15kg/6
- 35kg/4
- 40kg/2
- 45gk/2
- 47.5kg/1
- 50kg/1
- 52.5kg/1
- 55kg/ miss, 1
- 57.5kg/1 (VIDEO)
- 52.5kg/2
- 45kg/3 (missed last one), 3 (had to get all 3 haha) (VIDEO)
Deadlift
- 55kg/5
- 75kg/4
- 95kg/3
- 105kg/2
- 115kg/1
- 120kg/1
- 125kg/1
- 132.5kg/1 (PR!) (191.5lbs)
- 137.5kg/1 (PR!) (302.5lbs) (VIDEO)
Dumbbell Bench Press
- 45lbs each arm/6 x 2
Bent Over Dumbbell Row
- 45lbs each arm/10 x 2
Awesome start to 2013 :)
Starting off the New Year right with a deadlift PR!
This is 137.5kg or 302.5lbs :D
Training 12/28/12
I got 2 videos today: one of my 160# squat trying out a wide stance and one of my 245 deficit deadlift.
Safety Squat Bar Squat
- 60#/10
- 80/5
- 110/5
- 130/5
- 160/3
- 190/1
- 160/4 (VIDEO)
- 170/3
Deficit Deadlift (1- 1.25 inch deficit)
- 135/4
- 185/3
- 205/3
- 235/2
- 245/2 x 2 (VIDEO)
Now off to the concert! Better load up on caffeine! I’m beat
An Eye on My Goals for 2012
At the beginning of the year, I made a list of goals that I wanted to achieve by the end of the year. I took a look at my original goals today to see how I am doing and I almost surprised myself.
When I set those goals, I think I knew that they were doable but by no means easy. I am making solid progress on my strength goals and have even crossed a few things off of my list already.
- I am 2 pullups away from my 5 body weight pullups goal
- I am 45lbs from my deadlift goal
- 20 lbs away from my squat goal
- I think I could actually get my front squat goal right now but I haven’t tried to max on front squat in a long time
- 15lbs away from my bench press goal
- 30lbs away from my clean goal
- 35lbs away from my snatch goal
Goal setting is awesome :)
PR’s This Week
Last Saturday:
Close grip bench press - 135lbs (25lbs PR)
Trap Bar Deadlift - 325lbs (25lbs PR)
Wednesday:
Snatch - 115lbs (5lb PR)
Friday:
Clean - 155lbs (10lb PR)
Today (Saturday):
Squat - 250lbs (25lb PR)
Today at MashElite
As of this morning I am officially an NASM certified personal trainer! After I took my exam I headed over to MashElite to train and then observe and learn from the S&C coaches there.
Today was an awesome day of lifting for me. Worked on hang cleans which were giving me trouble but Kevin told me to activate my lats, stick my chest out and pull the bar towards me and after that, my form was much better and the weights went flying up. Worked up to 125lb hang clean.
Next was deadlifts from a high box. These made me feel supa strong! Got up to 265lbs.
Front squats were crazy! I did them last week and my new calculated 1RM based on that workout was 165lbs. Using that as my 1RM today, my workout projected my new 1RM to be like 195lbs. I don’t even know how that happened!
Single leg squats felt awesome today! I had better balance for multiple reps, even on my right leg which has less than ideal mobility (but I’ve been working on it!).
- Hang Clean:
- 55 lb x 3 reps (+30 pts)
- 75 lb x 3 reps (+34 pts)
- 85 lb x 3 reps (+36 pts)
- 105 lb x 3 reps (+42 pts)
- 115 lb x 3 reps (+45 pts)
- 125 lb x 1 reps (+33 pts)
- Rack Deadlift:
- 215 lb x 1 reps (+50 pts)
- 235 lb x 3 reps (+84 pts)
- 255 lb x 3 reps (+96 pts)
- 265 lb x 3 reps (+103 pts)
- Front Barbell Squat:
- 100 lb x 3 reps (+54 pts)
- 115 lb x 1 reps (+41 pts)
- 130 lb x 16 reps (+104 pts)
- Single-Leg Plank:
- 20 sec (+11 pts)
- 20 sec (+11 pts)
- 20 sec (+11 pts)
- 20 sec (+11 pts)
- 20 sec (+11 pts)
- 20 sec (+11 pts)
- Knees-To-Elbows:
- 10 reps (+13 pts)
- 10 reps (+13 pts)
- 10 reps (+13 pts)
- Superman:
- 10 sec (+4 pts)
- 10 sec (+4 pts)
- 10 sec (+4 pts)
- Body Weight One-Leg Squat:
- 1 reps (+5 pts)
- 3 reps (+13 pts)
- 3 reps (+13 pts)
- 3 reps (+13 pts)
- 3 reps (+13 pts)
- 1 reps (+5 pts)
- 1 reps (+5 pts)
- Holding on the the foot that sticks out makes these so much easier - no muscle cramping.
- Double Kettlebell Swing:
- 25 lb x 8 reps (+96 pts)
- 25 lb x 8 reps (+96 pts)
- 25 lb x 8 reps (+96 pts)
- Lying Dumbbell Hamstring Curl:
- 0.5 lb x 8 reps (+9 pts)
- 0.5 lb x 8 reps (+9 pts)
- 0.5 lb x 8 reps (+9 pts)
- Used stability ball
