5-10-14 – Wood Blocks & 2 Chainz

I was looking forward to this session. I feel that my deadlift has been the one lift that has shown great improvement lately. I look forward to the strain and struggle that a max effort deadlift brings. To complete the lift you need complete focus and an attitude problem to get it up.

I implemented deficit deadlifts in my program because it makes it harder to get the lift started. The increased range of motion starts me out of position. I struggle with getting into a comfortable position but I feel this will make me strong(er) in the long run. I used the chains because I have to get used to handling heavier weight on the top end of my lift.

My body felt good going into the session. I focused on putting my body in the best position throughout my warm ups, as well as my working sets. I notice as the weights get heavier, I let the bar get too far away from my shins, causing me to lean forward and making the lift harder than it should be. I worked up to 475 and it was a grinder. I was able to get it up but wasn’t able to fully lock it out. I need more glute and grip work to help me with a stronger lock out. I was beat after that set and was only able to do one rep in my down set. It didn’t help that I almost had an accident on myself during my down set. I decided to shut it down. I worked on the necessary accessories to make my deadlift strong(er). It was a great session with a great atmosphere!


Deadlifts, 1 board deficit w/ chains
Warm Ups
3 x 5 - 135, 135, 225
2 x 3 - 315, 365
Working Sets
4 x 1 - 405, 455, 475, 485
Down Set
410 x 1
3 x 12 - 245
Split Squats
3 x 10 - each leg
Stability Ball Leg Curls
4 x 10
Band Spreads
4 x 25 - red band
Abs 4 sets