12-1-14 – Back at it with “Heavy” Deadlifts

Let me start off by saying that it feels great to start training again! Things have been REALLY hectic and to make matters worse, I am getting over a slight cold. With those bullshit reasons behind me now, I’m ready to train hard!

Deadlifts were always my weakest lift so why not start with it? Working on my weakness will only get me strong(er). The deficit lengthens the range of motion of the bar path, causing the lift to be more difficult. I have had problems with upper back tightness in the past so I made it a point to brace my body as tight as I could. The weight felt like it was stuck to the ground. Every set of 3 reps felt difficult!!! I guess that’s what I get for taking time off. This will be a hard fought battle that I looked forward to conquering. Til we meet again, deadlift!


Max Effort, Lower Body
2.5' Deficit Deadlift (3 reps, conventional)
Warm Ups
2 x 5 - 135 (w/o deficit)
135 x 5 * start of deficits
185 x 5
Working Sets
225 x 3
275 x 3
315 x 3
365 x 3
385 x 3
Down Set
315 x 6
3 x 12 - 135
Reverse Hyper (no swing)
3 x 12 - 90
Band Spreads
4 x 25 - red band
3 x 12 - each side
Standing Ab Crunch
4 x 25 - grey band