Tag: Deficit Deadlift

Winner Winner

Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.

This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.

I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.

I have a pretty good history with Twitter book contests! 😉

https://twitter.com/CAthletics/status/688434077683159040

Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.

Warm-up – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Single-arm Front Rack KB Carry – Right (50#)
  • 10 Single-arm Front Squats – Right (50#)
  • 100′ Single-arm Front Rack KB Carry – Left (50#)
  • 10 Single-arm Front Squats – Left (50#)
  • 10/10 Single-arm Single-leg RDL (50#)

Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.

Strength

Deficit Deadlifts – on 55# Competition Plate

  • 10×45#
  • 5×155
  • 5×205
  • 5×255
  • 5x5x285

Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.

Conditioning

21-15-9

  • Thruster (95#)
  • H2H KBS (53#)
  • GHD Sit-up

I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. :-/ Managed 231 reps and had too many misses to set a PR anyway.

17.5

Today was finally the day!

Warm-up

  • 5:00 Ski Erg (1,117 m)
  • 10 Thrusters (45#)
  • 20 DU
  • 10 Thrusters (75#)
  • 20 DU

Then I took my sweet time procrastinating before I started the clock. Flying solo in the garage isn’t easy for something like this.

CrossFit Games Open Workout 17.5

10 Rounds

  • 9 Thrusters (95#)
  • 35 Double Unders

Nobody wanted to listen, but I had told many during the Open that breaking up the thrusters would be smart. The workout is designed to make you think you have to do them unbroken, but most of us aren’t Regional level competitors (or even close). My plan all along was to go 5-4 with short planned rest. I did do the final round unbroken. Once I got to the bar after dubs or after my set of 5 I did a quick count to 3 and then it was time to pick the bar up. Worked out great and I was able to keep what felt like a steady pace, other than my misses with the rope. Finished in 13:28, which I’m excited about. Based off of friends’ scores we figured I’d be in the 14-15 minute range. I actually really liked that one and look forward to the next time.

No looping in this video!

With a video of course I had to geek out on some data.

17-5-splits.png

Consistent throughout. A better double under day, even limited to 1 miss per round, would have saved 20-30 seconds. I’m really proud of how I stuck to the strict rest between all thruster sets. Usually it’s too easy to take an extra few seconds here and there, which adds up to a lot.

Was bummed not to be able to get this in officially during the Open, especially after it went pretty well today. Had to tally up where I might have placed. For the workout I would have been 24,526 / 148,468 (16.5%) in the Open division and 3,147 / 28,206 (11.2%) in the Masters 35-39 division. Overall through the 5 weeks I would have had 139,975 points in the Open division, ranking me 20,616 / 201,951 (10.2%) and 18,825 points in the Masters 35-39 division for 2,455 / 38,106 (6.4%). Definitely my best fitness level to date! So close to that top 10%! Each year when I calculate, I base the % off of people who have submitted at least one score.

Back to my workout… After resting a bit, I wanted to get in some strength work from the PT.

Deficit Deadlifts

  • 10×95#
  • 5×135
  • 5×185
  • 5×225
  • 5x5x255

I stood on 45# competition plates. Good place to start with the loading. Wonder if I’ll feel these tomorrow.

deficit-deads

Shoulder Scraping

graston-shoulderHad my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.

Warm-up

2 Sets

  • 10 Wrist Curls (45#)
  • 10 Bicep Curls (45#)
  • 10 Shoulder Press (45#)
  • 10 Front Squats (45#)
  • 10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

  • 5×155#
  • 5×225
  • 5×275
  • 4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.

Conditioning

6:00 AMRAP

  • 5 Thrusters (95#)
  • 5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.

Hobbit Friday

Took the day off work to go see The Hobbit in IMAX 3D and I’m well rested after taking yesterday off. Went in to open gym tonight. All I did for a warm-up were some PVC pass-thrus.

Strength

Alternated sets between bench press and the deficit deadlifts.

5×3 Bench Press

  • 10 @ 45#
  • 5 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#

That’s a new high for 3 reps, up from only being able to hit 215# for 2 reps last cycle. These didn’t feel that great this week either, which is two weeks in a row it’s been a struggle.

5×1 Deficit (3″) Deadlifts

  • 5 @ 135#
  • 3 @ 225#
  • 1 @ 315#
  • 1 @ 345#
  • 1 @ 385#
  • 1 @ 405#
  • 1 @ 415#

The 415# pull matches my 1RM for regular deadlifts. As I went for it, I didn’t think I was going to get it moving because it was really slow to start. Once it got above the deficit it felt smooth though.

WOD

This was a workout I made up and Matt used for the box today, so I had to give it a try even though I planned to do death by snatch.

10 Rounds

  • 3 Full Squat Cleans (115#)
  • 10 Lateral Bar Hops
  • 10 HR Push-ups

The goal of the cleans was to cycle them without dropping the bar, so I chose 115# instead of the Rx 135#. I also wanted to keep my time under 10:00 so felt I had a good shot by dropping down in weight. I finished in 8:50. Was able to do all of the cleans while holding the bar and the hops were a piece of cake for me. The push-ups on the other hand sucked. Got pretty tough around the middle of WOD. After getting done I’m kind of curious what my time would have been with 135#.

I’m really happy with how the design of this WOD turned out. I figured some of the top scores would be under 10 minutes and they were. A lot of people finished around 12-15 minutes from the scores on the whiteboard. The use of the barbell didn’t overpower the WOD, so you could still get out quality cleans even in the 10th round, but the push-ups were a great challenge. The lateral hops were just enough high intensity to string it all together.

Finisher

3 Sets

  • MAX Deficit HSPU (hands on 15# bumper plate, which is probably 1-2″)
  • 2m Rest

I was able to do 5, 6, and 4 reps. Tough! This was my first time trying HSPU like that.

I did a bunch of jump rope as kind of a cool down too.

How About Some Deadlifts?

Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.

Warm-up

5 Rounds

  • 20 Russian KBS (30# KB)
  • 6 Burpees

The swings were so easy so I concentrated completely on the hip drive.

Strength

5×3 Deficit (3″) Deadlifts

Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.

WOD

12:00 EMOM

  • 5 Deadlifts (255# – use 70% of 3RM)
  • 7 V-ups

Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.

255lb-deadlifts

Finisher

30-20-10

  • Box Jumps (24″)
  • HR Push-ups

Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.

Sixth Double Day

Today is the 6th day in a row where I’ve done two workouts. I’m actually feeling good though and have been smart about them for the most part.

Went to OLY class at 6pm and worked on the clean and jerk by doing singles of:

  • Clean Deadlift
  • Hang Clean
  • Jerk

I worked my way up in weight doing at least 2 or 3 before increasing the load. After one at 195# I stopped doing the jerks because they were starting to bother my shoulders. I got up to a 205# for a couple of singles and stopped there. Have never done hang cleans even close to that heavy, but they felt good and really forced me to work on getting under the bar quick to receive it in the squat.

Stayed right after for the 7pm class.

Warm-up

10->1

  • Russian KBS (40# KB)
  • Star Jumps

Strength

5×5 Deficit Deadlifts off 8 foam mats, which is about 3″

  • 5 @ 225#
  • 5 @ 275#
  • 5 @ 305#
  • 5 @ 325#
  • 5 @ 345#

Felt kind of heavy today, but that’s 20 pounds heavier than a 5×3 a couple of months ago, so I guess that feeling should be expected!

WOD

5 Rounds

  • 3:00 AMRAP
    • 3 Power Cleans (115#)
    • 6 Chest to Deck Push-ups
    • 9 Air Squats
  • 1m Rest

I finished 21 rounds + the 3 cleans, 6 push-ups, and 3 of the air squats. I’ll take it after doing an hour of clean and jerks just before. Glad I didn’t try to Rx this at 135# because it would have been bad. Using 115# allowed me to focus on keeping a good back position and cycling the reps without dropping the bar after each rep. The push-ups weren’t a problem, but my squats were kind of slow after the first couple of rounds.

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.

Warm-up

  • 300m Run
  • PVC Shoulder Work

Strength

5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.

WOD

  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.