275-295-315-325-335-355-360-360-360 Rx'd

SLIPS completed. 

CFWUx2 10x20kg 10x60kg
185 223  234 239.5 245  256 267 278 278

75.95.  115.125.135.  140.145.150.150kg
Recovering from back injury

Prev. 115.125. 135.135.140. 150.155.160.165kg

225,275,285,295,295,315,320,325(F),325(F)

405-405-415-415-415-425-425-dnf (too smoked) but did SLiPS after. 2x:20 scale each way, played with L sit to handstand press. lowers from mid press to L and press to midway from L. Also some -:20-:30 second pseudo planche planks. 

Completed 2019-09-18
135-155-215-215-235-255-275-295(f)

33 / M / 5'9" / 137lbs

Late post from Saturday.

Didn't have anything heavy, so I decided to do 10x reps with what I had. Then my cousin asked me to come to her spin class the next morning, so I cut this short so as not to die on the bike...

Dumbbells deadlifts 50-50-30-30
25F-15-15-20

F/49/5'6"/145
X5: 105#, 125#
X3: 135#, 145#, 155#
X1:  all 155#

Warmup: 2 sets of 135/12 rep
2 sets 185/10 reps
2 sets 225/8 reps
2 sets 275/5 reps and 3 reps

5's @ 275
3's @ 315
1 @ 365
1 @ 355
1 @ 345 x 3

255-265-275-285-295-305-315-325(miss)-315#

Posting a bit late, but...
90kg, 95kg, 105kg, 110kg, 115kg, 120kg, 120kg, 125kg, 125kg. 

Bodyweight: 65kg

5- 185, 190#
3- 195, 200, 205
1- 210 (í—4 all my weight set)😯... time for me to go shopping too.

Did on 9/12
275-275-295-315-315-325-330-345-345

315  for 2 sets 5 reps 
365 for 3 sets 3 reps 
400 for 4 sets 1 rep

5-5-5-5-5 deadlift
265-265-270-270-270#

5. 200
6. 205
7. 215
8. 220
9. 225
10. 235
11. 240
12. 250 failed
13. 245 failed

215/5
235/5
255/3
265/3
275/3
285/1
285/f
SLIPS 20 minutes 
Cool down was cleaning the gym😉

M/38/5’8/152

5’s = 195
3’s = 225
1’s = 235, 245, 255, 255, 265 (PR) no grips no belt 

M/34/5’10”/190

275-295-315-325-335-345-355-365-375

Was still hurting from the DB thrusters. Not a PR day, but good lifts. 

M/43
DL 531 215(5)-255(5)-280(10)
10 min emom 3 shspu
scales and l sit hold from bar (2x25 secs)

135-185-225-245-255-275-285-295 (f)-295(f)

185-225
275-295-315(f)
335-345-365(f)-345

FS 3@210
BS 20@185
Nancy 13:40 75lb ohs
(go heavier on ohs)
Tabata ring supports

225/245/265/275/295/315/335/355f/335

Deadlifts: 5@175 lb., 195, 215, 220. 3@225, 235, 235. 1@175, 195, 215, 235, 245 (F). Interspersed the 1’s with front/back scales, L sits, HS holds. Not sure why I couldn’t get 245; my 1RM is 265.

500

135-225-235-245-255-265-275-285-290

5@83
5@93
3@123
3@153
1@173
1@193
1@243 

5x 295-315
3x365-395-405
1x425-455-460(PR!)

5:65/85  3:105/125/145   1:155/165(f)/165
Body said it’s done there.  Someday I’m gonna break 165.  🙄

I mixed the SLIPS element in between DL sets, 4 mins each.

5 @ 240
L sits
5 @ 240
3 @ 250
HS descents 
3 @ 250
Scales
3 @ 250
1 @ 260
Planks
1 @ 260
1 @ 270
Stretch
1 @ 280

Not my best result today but the last set of 3 was good. 

5@165, 175 
3@ 185, 195, 205
1@ 215, 225(f), 225(f), 220(f)

5. 80 lb 
5. 85 lb
3. 95 lb
3. 100 lb
3. 110 lb 
1. 120 lb
1. 125 lb 
1. 130 lb
1. 135 lb 

225, 275, 315, 315, 315, 365, 370 (f), 370 (f), 365 (f) Rx 

49/m/6/215#

Warmup

Sets of five 

120-180-205-225

255(5)-260(5)-265(3)-270(3)275(3)-280(1)-285(1)-285(1)-285 fail.

Ran out of time for anything else including reattack at last 285. As soon as I headed to the house from the barn, I felt strong enough to do it, but I had to get kid to the bus.

Deadlifts 
5 @ 135/155
3 @ 175/185/195
1 @ 200/210/220/230(PR)

Everything felt heavy today!! Same PR...because I'm out of weight to add 😂 

Scales & Planks btwn sets, the rest after.

225-315-335-355-375-385-395-405-415

275-315-315-315-315-335-350-350-350
+SLIPS

190308: 275-315-335-365-370-380-385-365-325
190219: 315-335-355-365-365-380(f)-380(f)-315-315
180325: 275-295-315-325-330-335-355(f)-225-dnf

5x
80-85 kg
3x
90-95-100 kg
1x
105-110-112,5-115(F)-110 kg

No belt or grips! 
No Bumpers! No Dropping!
High Right Glutei was sore! Sore Ass! 😂
All Time DL PR: 265
(tested years ago...with grips) 
Warm Up Sets: 115 X3 135 X3 155 X3
5-5 (185-Scales-205)
3-3-3 Staggered Grip!
(L-Sits-215-Inversions-225-Planks-225)
235X3 = FAIL! Got 1 rep...
went back to 225 for the last 3!
1-1-1-1 (235-240-245-250)
Should’ve stopped at 245! 
250 didn’t feel as solid!
STRETCHING! For more than 4 min. 🤪

365 - 405lbs
425 - 425 - 425lbs
455 - 455 - 475 - 500lbs(PR)

Never thought in my life I’d ever see 500lbs in my lifts. Now to get better at the metcon workouts we’ve been repeating.

5s 275
3s 315
335, 355, 375, 375, 400 failed 
All upper sets unbroken. 1-2 min. rest/rnd

focussed on form and do drops today - golf tourney in an hour so didn't try any 1RMs

2x5 @ 225
3x3 @ 315 do drops

155-185-195-205-215-235-245-245-255

5’7/42YOM/189lbs RAW DL’s no straps, wraps or belts w/ 3 minutes breaks between sets
5’s @274lbs 
3’s @304lbs
1’s @344lbs
definitely will need to buy wrist straps 

M/44/6'2"/180#

Trap bar DL's

270/290
310/325/335
350/365/380/400

185,195,205,215,225,235,245,265,275

Globo Scale:  As is.  If you need to, put pads under the plates and lower the bar slowly to reduce noise so as to not piss off the globo manager.  If you're at Planet Fitness or somewhere with only a smith machine, do smith machine rack pulls, them the dumbbell work below. If on a cruise ship or without a barbell today, do single leg dumbbell deadlifts with the heaviest dumbbells, without form breaking down.  Then do short treadmill pushes or fast sprints. 

Warm-up for 190912:
GENERAL WARM-UP

AMRAP 10
In teams of two, alternate:
Partner A) Run 100 meters
Partner B) 10 scapular pull-ups + 5 inchworms with a push-up + 5 air squats

SPECIFIC WARM-UP

Deadlift
Perform the following progression with an empty barbell:
10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up)
5 deadlifts from above the knee
5 deadlifts

Build up
5 deadlifts at a light load (less than 50% of 1RM)
3 sets of 5 deadlifts increasing in load:
Set 1 at approximately 60% of 1RM
Set 2 at approximately 70% of 1RM
Set 3 at approximately 75% of 1RM

Champions Club Scaling Notes:

RANT:
I'm not sure why exactly, but the L-sits really seem to be doing a number to help deadlifts. Another coach I work with does them between every set of deadlifts on days like this. But since the deadlift is just another form of a squat, the SLIPS can apply the same way they did for back squats:
Scales - arches in the feet while hinging at the hip
L-sit - pulling from a hips/midline perspective
Inversion(Handstand) - the descent from the handstand is the lowering of a deadlift with some added midline tension
Plank - to me, this one has the most carry over, especially when you extend the arms out a bit.
Stretching - that thing you say you do after the session but really you don't. But the pike position would be a good one here.

Lastly, the feel on this is important. You can feel these in your quads, hamstrings, abs, butt, or even shoulders. The lower-back is where we don't want to feel this one. So use that to judge how many reps and sets to do.

Check the Compare-to for the scaling notes last time.

INTENDED STIMULUS
.
Heavy day! Last Friday we went for the heaviest single squat we could manage. Today let's maximize total volume. This means we are not aiming for a PR. We are aiming to make each set as heavy as our mechanics will allow from the very first one to the last. This will guarantee that we move a $h1t-ton of weight when all the reps are added up, even though we might not hit the heaviest single we could. You should warm-up well before you start so that that first set of five is solid and heavy. Athletes familiar with this lift but not yet proficient can work sets of three instead of singles. Athletes new to the deadlift should work on drills to develop solid form.
TECHNIQUE TIP: Google "Westside Barbell - The Chair Deadlift with Louie Simmons"

👊 SLIPS THE TARGET GAME👊
The target game
For each movement, you will set up a target. Hold each position for as long as you can. You lose when your body touches the mark. How long can you hold?

â–¶ OPTION 1
Deadlift 5-5-5-3-3-3-3-3-3 reps


â–¶ OPTION 2
5 SuperSets
10 barbell good mornings
10 Chair Deadlifts (watch Simmons video)

4 SuperSets
8 slow descent KB deadlifts
4/4 single leg deadlift