3-29-14 – Personal Record, Bloody Hands & Foul Language

Deficit deadlifts. This movement has been a weak point my my training. I knew I had to mentally prepare myself for the task at hand. Hood up, hands full of chalk, and Three Six Mafia blasting on the stereo and ready to work. As I stepped on the platform I felt like I was on top of the world. The weight was feeling light. I dropped the weight down on the top of my lift on some sets from the feeling of intensity. In a meet this would be called a “no lift” but today I didn’t care. I just wanted the weight to come up. With each lift I felt more and more empowered. I HAD to get more than 480, my previous PR and today was the day. After 455 came up with ease we decided to go straight to 500 lbs, a weight that has been a great obstacle for me to overcome recently. I stepped on the platform and I KNEW 500 was going to come up. I gripped the bar, pumped my legs, stayed tight, and pushed my feet into the ground as hard as I could. The bar was moving up my thighs and I tried my hardest to keep the bar close to my body. I was able to lock it out!!! Once I locked it out I lost it! Shear excitement from accomplishment rushed over my body!!! 500 from a deficit for me is a HUGE accomplishment and I feel it getting stronger. There are still a lot of things for me to work on while I deadlift. I have been told and have seen once I looked at the video of my lifts that I let the bar travel away from my shins as I lift. This makes it harder because not only will I have to travel a longer distance to lock out the lift, but it also causes me to lean forward and put unneeded pressure on my lower back. I also have to strengthen my glutes more because at near max/max deadlifts this is one of the factors that causes me from locking out. My glutes have been getting stronger though, allowing me to lock out the 500 today. Everything just went right today. The environment, the music, my body, and mindset were all on point. Great session today!

Max Effort Deficit Deadlifts
Warm Ups
3 x 5 - 135, 135, 225
2 x 3 - 275, 315
Working Sets
4 x 1 - 365, 405, 455, 500
Down Set
425 x 3
Back Raises 3 x 10
Band Leg Curls 3 x 15 - orange band
Leg Extensions (on Reverse Hyper 3 x 20 - 90
Band Spread 4 x 25 - red band