4-27-14 – Deadlifts with No Leakage

Had my first dead lift day of the training cycle today and I went well. I was training by myself so I put in so me head phones and got into a good groove. The first working set was 230 lbs for 5 and it felt very good and my form stayed strong. Moved up to 265x5still without a belt and I was surprised on how explosive it felt. I put a belt on for my last set of 300×5 and I really focused on taking the slack out of the bar and other aspects of the dead lift that to often go over looked. By fixing these minor bad lifting habits I prevent “leakage” in the lift and get maximum power out of every rep. 300 went up with ease and set me up for a great training day.
Warm Ups
2 x 5 - 140, 180
215 x 3
Working Sets
3 x 5 - 230, 265, 300
Rack Pulls 3 x 5 - 275
Single Leg Glute Bridges (foot on 2 board platform) 3 x 15 - each leg
Glute/Ham Raises 3 x 10 - 3 board platform w/ red band
Barbell Shrugs 4 x 10 - 135
Bent Over Rows 3 x 10 - 135
Back Raises (raised on 2 board platform) 3 x 15 - 50
GHR Crunches 4 sets