July 27, 2004Tuesday 040727Deadlift 3-3-2-2-2-1-1-1-1-1 reps This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.
The assembly of Rainier CrossFit. Posted by lauren at July 27, 2004 9:49 PMComments
WOW, a model B ergometer... been a long time since I have seen one of those. Comment #1 - Posted by: Rajesh at July 26, 2004 10:04 PMHi there guys.' Im a newbie here and this is my first post. On the WOD above. When does one start to actually count the reps? right from the get go including the warm ups? Thanks, JPW this place rocks!! Comment #2 - Posted by: jp at July 26, 2004 10:13 PM120x3 170x3 220x2 270x2 270x2 280x1 3o5x1 280x1 280x1 260x1 but all off the lowest setting on the power rack,, Comment #3 - Posted by: Dave K at July 27, 2004 4:21 AM135 to 225 warm up, 315 for the 3's, 315 for the 2's, 325 for the 1's. the last couple hurt! Start counting after your warm-up, i.e., the first heavy triple. Beltless trap bar deadlifts: 185x3 Despite waking up at 4am (less than 4 hours of sleep) and still feeling a little lower back strain from poorly executed kb snatches this was one of my best deadlift sessions to date. The 310 went up slow but strong; not a max effort. My much desired triple bodyweight deadlift is only 5#-10# away! Will be doing GTG for TSC pullups and pistols throughout the day. Comment #6 - Posted by: kelly at July 27, 2004 5:27 AMStarted out lighter than last max deadlift wod hoping to improve but was 5 lbs shy of PR. 135x3 I was happy just to do this exercise and not reinjure my back. Went from 135 to 215 and was happy: just a warmup for you guys, but satisfaction and hope for the future for me. Comment #8 - Posted by: adam at July 27, 2004 5:42 AMNo Belt and I took my time...a relaxing day from Pukie. Warm-up -60 seconds holding 145lb at the waist and slowing lowering the bar stiff-leg style. 225x3 Muscles feeling full but not pumped..My 300 form was 80% and I had a bit of a rounded back, I took a 2 minute break before I went for 305. Does anyone know when a 185lb person would be considered strong in the deadlift? Comment #9 - Posted by: NickG at July 27, 2004 6:03 AM3-275 3 - 255,255 lb Tried something a little different today - I used a snatch grip and chains (weigh about 40 pounds - not that all of that got off the ground). 3x225 Kelly, Chad - thanks for the kind words yesterday! I've drawn a lot of motivation for my workouts from my anticipation and excitement for this October's level 1 certification seminar. Both of you continue to amaze (and slaughter) me with your strength to weight ratios. Comment #12 - Posted by: Ryan Atkins at July 27, 2004 8:04 AM3x135 Thompson Comment #13 - Posted by: Thompson at July 27, 2004 8:12 AMFirst real non kettlebell workout in 17 months! COmpleted Not to bad but my form still needs to be refined more. First real non kettlebell workout in 17 months! COmpleted Not to bad but my form still needs to be refined more. 3 x 225 Comment #16 - Posted by: Steve M at July 27, 2004 9:48 AM I must have been really tired. Make that another 20-25# for triple body weight... Comment #17 - Posted by: kelly at July 27, 2004 10:13 AMMy deadlift really suffered from yesterdays workout (all in Kg): 60/3, 80/3, 100/2, 115/2, 130/2, 140/1, 150/1 (this was a weight I got 3 with last week). I tried 160 but could barely budge it so went for a set of 6 with 130. Comment #18 - Posted by: jason lake at July 27, 2004 10:15 AMStarted at 160 lbs & added 5 lbs/set. PR @ 205 lbs. Felt like I could do more. Comment #19 - Posted by: Dean S. at July 27, 2004 10:28 AMStill haven't gotten more plate, so modified to: 17*300# deadlift for time. Completed in 3:51. Not as strong as last time, 07/02, only able to get 6 reps before first break (-4). Comment #20 - Posted by: steve h at July 27, 2004 10:32 AMDeadlift: **Previous PR was 235#. Moved the bar right over the top laces of my shoes, really helped keep weight on my heels and made the lifts much smoother - especially the initial lift off. Finished with some front squats and abdominals. Comment #21 - Posted by: jdg at July 27, 2004 12:34 PM2x (3x110#) 3x255# Strange pulling today - no lumbar rounding at all; the weights either moved or they didn't. Finished up with 5x5x215# at 35#-plate height for speed off the floor and 2x5 one-leg back hyperextensions per leg, 10 straight-body lift negs. Comment #23 - Posted by: Ross Hunt at July 27, 2004 1:25 PM3x315 This felt easy after yesterday's WOD. Comment #24 - Posted by: John W at July 27, 2004 1:32 PMmaxed out at 350. followed with a 3 mile hill run in 2109 Comment #25 - Posted by: josh at July 27, 2004 2:40 PM70kg x 3 Set some new PR's but feel like I injured my low back on the last lift. I'll know the severity by tomorrow. Hopefully I'll loosen everything up at BJJ tonight. BTW 148. -D. did yesterdays WOD today: 22:45 (assisted/non-assisted chins) todays WOD: 135x3 havent deadlifted since last Oct, working my way back slowly. Comment #28 - Posted by: Jason H at July 27, 2004 4:11 PMWoke up this morning with a "twinge" in my back. Didn't feel like I should go heavy with deadlifts today. So I did "Diane" instead. Lifts at 225 were clean and easy, HSPU's suffered from Sundays workout but were still good. Dropped about 1:30 minutes off my last time. Hope to fit this WOD in this weekend. Comment #29 - Posted by: Jeff at July 27, 2004 4:18 PMcouldn't get to the gym today, so i made up my own WOD using 2 50# dumbbells: time = 19:25 some of you (eg. kelly, ryan, matt) could probably do this in 8:00 or so... 3 125 I am still a fairly new beginner on deadlifts. I wanted to use a weight that allowed for good form. I also did 3 sets of 15 of bodyweight squats. Comment #31 - Posted by: Ash Rogers at July 27, 2004 6:19 PMNo belt. Conventional stance / grip. Chalk used. 135 x 3 50 minutes. Back is fried. Comment #32 - Posted by: Rob Sheldon at July 27, 2004 6:38 PM1st WOD ever, many more to come. Was too too conservative for first WOD. used all the weights I have (small used set I got for free) 165 for all sets, but I need to work on form anyway (second time doing d/ls). practiced free standing handstands for 60 second intervals Comment #34 - Posted by: J Jones at July 27, 2004 7:53 PMWhat the heck is kipping, it has to do with pullups???? A comment on the "Angie" workout-- are the pullups people doing very strict with chin up and over the bar to a full extension at the bottom or simply half-hearting it and calling it good? There are some super fast times posted, great job for those with ability to go under 20 min. Comment #35 - Posted by: sean at July 27, 2004 8:25 PM355 pr Comment #36 - Posted by: Jeff W at July 27, 2004 8:48 PMChalk used, no belt. I will NOT be looking forward to running 400s tomorrow... Comment #37 - Posted by: Cyrus at July 27, 2004 9:12 PMNew guy here. I am 42 years old and have been doing army physical fitness training with my 18 year old son for the last 6 months or so. He left for Fort Benning last week. I am working out now with Chris my 14 year old son. I weight 190 lbs, Chris is around 120 lbs and this was the first time for him to deadlift. I haven't deadlifted for years. Me 3x(155,175),2x(195,225,245),1x(265,285,305,315,325lb) Chris 3x945,55),2x(65,75,85),1x(90,95,100,105lb) Comment #38 - Posted by: John at July 27, 2004 9:13 PMDeadlift 3-3-2-2-2-1-1-1-1-1 reps Sean, A head cold lingers so I substituted a cousin of Elizabeth: First time doing regular deadlifts instead of sumo deadlifts. Need to work on form: felt back rounding as I lowered weight. Anyways, these are the highest poundages I've tried with any type of deadlift: 3x145 No belt/wraps, just about 2x BW today. 3x135 Finished off with reverse hypers and some running. C Comment #43 - Posted by: Chad at July 27, 2004 11:44 PMWelcome to the site John and Chris. I think it's awesome for a father and son to work out together like that. Comment #44 - Posted by: Cyrus at July 28, 2004 12:35 AMUgh, I screwed this up a little. I warmed up with 3 sets of 6x135# DLs. In a bold (or stupid) move, I loaded the bar to 205# (bodyweight = 200) thinking I was going to bang out 3 reps. I eeked out one. So I figured that instead of going down in weight, I would just skip the sets of 3 and 2 reps and do singles. If you count my 18 reps at 135 it was still a pretty good workout for me (still a newbie). I tried this routine on July 11 and maxed at 215. 1x205# Practiced my handstands/handwalking in between reps. Comment #45 - Posted by: Musashi at July 28, 2004 7:19 AMFirst time with dead lifts, so I tried to keep strict form 3x20 air squats to warm up finsihed up with some lap swimming Comment #46 - Posted by: clint at July 28, 2004 7:21 AM"Tabata This" 12 reps Rows(on hotel machine crap) finally back to 2x bodyweight, but still down 15# from PB. grip is shot lately - probably from all these pullups! the first 365 was really close. just couldn't get the hips extended at the top... all downhill from there. Comment #48 - Posted by: JC at July 28, 2004 12:37 PM80kgx3 Added some military presses and ab work. Comment #49 - Posted by: Lincoln at July 28, 2004 1:52 PMFelt pretty good today. still behind a bit 285# PR-- goal of 315# by the end of the year. Comment #52 - Posted by: Jim H at July 30, 2004 9:32 AM3x92kg I still don't have any more weight plates than the last 2 times I max d/l'd, so equal PR is the best that I could attempt. I injured my back part way through my last max d/l effort, so I was quite happy to match my PR; I was *very* attentive to good form this time... Narrow stance, no belt. 180 x 3 2003 check out the hot blackjack at http://www.blackjack-p.com here you can play blackjack online all you want! So everyone ~SMURKLE~ Comment #55 - Posted by: blackjack at August 23, 2004 2:03 PMPost a comment
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