Week 1 day 1 Heavy Deadlifts

Knee high socks, red chuck taylors and an ipod filled with music. Yup, You guessed it. Heavy deadlift day.

After a week of fucking around at the gym and just going to "hang out" it was time to get back on the grind and restart training for the next meet. Todays training consisted of a heavy day also known as ME (max effort) for deadlifts or like i've started to call them - DEATHLIFTS.   Normally i follow a percentage scheme and rep scheme but i do a bit of alteration on the percentages to better suit my needs and how i feel that day of training.


I tend to do a variation of the main lift followed by 3-5 assistance work outs to better improve my weakpoints.

Deficit Deadlifts (conventional) off of a 45 lb plate
1x8@135

1x5@225

1x4@315

1x2@405

5x2@460

Snatch Grip Deadlift

1x8@225

1x8@275

1x2@315 - I was aiming for 8 reps but failed halfway up on the 3rd rep due to grip not being strong enough. Although this was snatch grip I still feel the need to strengthen my grip for the future. I will need to fap more to accomplish this. 

Barbell Rows

It's been a while since i've done these so the numbers arent to spectacular. They will go up in due time

1x12@135

3x6@185

Dumbbell Rows
3 sets of 10 with strict form. Weight varies to keep form in check

Good Mornings (wide stance)
If you're not doing good mornings then fuck you. With that said, the plan was to work up to a heavy triple

1x8@135

1x4@225

1x4@275

1x3@315

Dumbbell Shrugs
3 sets which consisted of 25 reps, 23 reps, and 22 reps

Side Bends

why? because it's still important to hit your core with at least 1 exercise every training day
3 set of 10

All in all it was a good training day and it felt great to be back. I finally found a 24 hour fitness where they have round plates opposed to those shit hexagon rubber plates and where PT's won't give me any grief for deadlifting. This will now be my stomping grounds for Deadlifts. 

Note: Song of choice - Lights by Ellie Goulding