1-20-14 – Deficit Deadlifts

It has been awhile since I have consistently trained. There have been so many things that have been getting in the way of my training but the decision has been made to get back on track. Today was an early morning session. My wife Gina and I woke up early and got to HPF around 6:00 am. That gave me enough time to get my training done, shower and be back before my first clients of the day.

Deadlifts have always been a weak part of training so I need to start hitting it hard. I wanted to get back to pushing myself and hitting heavier weights and learning to deal with straining once again. Deadlifts from a deficit will definitely make you strain and earn every pound that is on the barbell. I worked up to a three-rep max this morning. The weight was feeling great from the beginning. It didn’t start getting difficult until 405 lbs. The grip of my right hand started slipping. After watching the tape I noticed myself bouncing the weight off the floor during my sets. I never do that and I don’t know why I started doing it today. That habit will be broken the next time I deadlift.

On the last set of deadlifts I had 425 on the bar. It seemed like I was lifting a ton of bricks. The grip on my right hand starting slipping right from the beginning. The second rep was a struggle but I made sure I squeezed my glutes to make sure I locked it out. My last rep was a grinder. The weight came up and my grip was slipping but I still felt that I would be able to lock it out. Midway up I let my breath out and I lost all tightness in my body and wasn’t able to keep pulling. Lesson learned. STAY TIGHT! Pretty good session this morning. It feels good straining under the bar again!

Deadlifts from a deficit of 2.5 inches
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
425 x 2 (let my air out and lost tightness on 3rd rep)
Downset 315 x 5
Band Leg Curls 4 x 15 - orange band
Band Spreads 4 x 20
Back Raises 3 x 10
Standing Abs 3 x 25 - grey band