deadlift – Page 2 – Nick Momrik's Fitness Logs

Time for More Shoulder Rest

Warm-up

Crossover Symmetry Activation
3:00 TrueForm Run (0.54 km)
2 Sets
- 10 Scap Pull-ups
- 10 PVC Passes

Chest & Triceps

Bench Press

10×45#
8×95
5×135
5×165

Close Grip Bench Press

5×125#
5×145
5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)

4 Sets

12 Tricep Push Downs (bar, 71#
30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

12 Overhead Cable Tricep Extensions (rope, 49#)
12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

10 Goblet Squats (50# DB)
10 Ring Rows
10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walks
80′ Monster Walks
3:00 Wrists
4/4 Landmine Curtsy Lunges (45# bar)
4/4 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (45# + 35)
4/4 Landmine Curtsy Lunges (45# + 80)
4 Romanian Deadlifts (45#)
8 alt Kossack Squats
4 Romanian Deadlifts (135#)
8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

16 alt Goblet Kossack Squats (45#)
8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

200m TrueForm Run
10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.

Warm-up

Crossover Symmetry Activation
3:00 SkiErg (647m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
Power Cleans
- 5×45
- 5×95
- 3×115
- 3×135

Weightlifting

10:00 EMOM

3 Power Cleans

I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!

Handstands

5 Sets

3 Kick-ups

I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.

Conditioning

40:00 AMRAP

10 Deadlifts (95/65#)
10 Power Cleans (95/65#)
20 DB Sit-ups (30/20#)
20/20s Weighted Side Plank (30/20#)
10 Burpee Pull-ups
160′ Suitcase Carry (70#)

Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.

13.2 After 7.5 Years

I’m really sore in all areas of my upper body. Did a bunch of woodworking last night and this morning, which doesn’t help. Out in the garage at 10am.

Warm-up

5:00 BikeErg (2,539m)
5:00 Row (1,300m)
5:00 SkiErg (1,150m)

Handstand Balance Breakthrough

Wrist Warm-up
10 Handstand 1/2 Kick-ups
40-30-20-10s Hollow Body Wall Walk w/ 30s Rest

Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.

Conditioning

CrossFit Games Open Workout 13.2
10:00 AMRAP

5 Shoulder to Overheads (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps/Step-ups (24/20″)

Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.

Midline

4 Sets

12 Low-Pulley Knee-In (27#)
15 OH Crunches (2s pause, 60# DBs)
7/7 Hip Abducted Evil Wheels
80m Sandbag Carry (100#)

Suped-up the original weighted ab workout we did in May to get this. It was very effective!

Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!

Team, Solo, Team

I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)

Conditioning

14:00 AMRAP w/ Partner
- 30 Hang C&J (95/65#)
- 20 HSPU
- 15/10 cal SkiErg
5:00 Rest
7:00 AMRAP
- 15 Burpees
- 15 Deadlifts (135/95#)
5:00 Rest
14:00 AMRAP w/ Partner
- 15/10 cal Row
- 20 Hand Release Push-ups
- 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

Surprising DT

I decided not to golf yesterday because I didn’t sleep well Sunday night, rain was in the forecast, and after being off work for seven week days I had a lot to catch up on. I probably needed the complete rest day because I’d fitnessed nine days in a row! Out in the garage for 4pm.

Warm-up

7:00 BikeErg (3,581m)
160′ Lateral Monster Walks
160′ Monster Walks
6 Deadlifts (45#)
4 Hang Power Cleans (45#)
3 S2OH (45#)
6 Deadlifts (95#)
4 Hang Power Cleans (95#)
3 S2OH (95#)
6 Deadlifts (135#)
4 Hang Power Cleans (135#)
3 S2OH (135#)

Conditioning

“DT” – 5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 S2OH (155#)

I’ve been working on a post for nick.blog about the programming we’ve been doing over the last couple of months and I thought this would be a good final test for some data to include. We have barely touched a barbell at all, so how would I do on a hero workout that only had barbell movements? Another surprising result, getting a lifetime PR by 26 seconds with a time of 8:10! I followed the same strategy I used the last time I did this workout in 2017. Every round I did 6 deadlifts, 5 deadlifts, 1 deadlift + 4 hang cleans, 1 deadlift (extra credit) + 4 hang cleans, 1 deadlift (extra credit) + 1 hang clean + 6 push jerks. At the end I should have tried to go for 5 hang cleans + 6 push jerks and get under eight minutes. The hardest part was the second set of 4 hang cleans each round.

Here are my previous results for this workout.

8:36 – 2017/04/30
10:02 – 2016/06/12
10:35 – 2014/11/11
11:48 – 2013/05/10
14:40 – 2013/02/15

Accessory

3 Sets

12 Tricep Push Downs (50-50-55#)
12 Seated Incline DB Curls (30# DBs)

3 Sets

16 alt Cross Body Curl w/ Twist & Negative (30#)
12 Rope Tricep Push Downs (55#)

3 Sets

10 Hammer Curl to Shoulder Press (30-30-35# DBs)
10 Standing French Press (50# DB)

My biceps are weak!

Leg Burn

I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.

Warm-up

5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)

Conditioning

3 Rounds
- 3 Power Snatches (145#)
- 6 Burpee Box Jumps (30″)
4 Rounds
- 6 Front Squats (145#)
- 12 T2B
5 Rounds
- 9 Deadlifts (145#)
- 27 DU

This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.

Strength

5 Sets

10/10 Single Leg RDL w/ foot on wall (70# KB)
10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

10:00 Bike Erg (5,092m)
Steamboats
10 Deadlifts (45#)
5 Deadlifts (95#)

Conditioning

10:00 AMRAP

10 HSPU
10 Deadlift (155/105#)
10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)

3 Sets

10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)

3 Sets

12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

40 Rep Superset

With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.

Warm-up

Monster Walks
10 Deadlifts (45#)
10 Deadlifts (95#)
5 Pull-ups
3 HSPU

Conditioning

15:00 AMRAP

10 Pull-ups
10 Deadlifts (135/95#)
10 Russian KBS (70/53#)
10 HSPU

I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.

Strength

4 Sets

10 Incline DB Bench Press (45°)
10 Incline DB Bench Press (30°)
10 Incline DB Bench Press (15°)
10 DB Bench Press
3:00 Rest

Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!

Accessory

3 Sets

10 Standing Snow Angels (8# DBs)
10 Banded Face Pull (red each arm)

I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.

Now the 500

Yesterday afternoon I did about two hours of yard work, which probably didn’t help the back tightness I’m feeling this morning.

Warm-up

5:00 Airdyne (95 cals, 2.46 km)

Time Trial

500m Row

Could I beat 1:23.5 from January of 2016?

Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!

Weightlifting

Power Clean

6×45#
6×75
3×95
3×115
3×135
10:00 EMOM
- 3×155

Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.

Conditioning

3 Rounds

30 Push-ups
15 Deadlifts
700m Run (around the block)

I decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.

After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.