Deadlift PBs

Having had a week off training last week due to work pressures and also giving the body a break, I've trained Monday and Tuesday and now today 'the big one'.


Again, a 10 min warm up on the Concept2 erg indoor rower aiming to beat yesterday.

2694m - 1:51.4 - r24 - still found it tough going but happy to do a further 50m

Then, I embarked on an epic weights session:

5 x 60kg power cleans
3 x 80kg power cleans
1 x 100kg power clean
1 x 110kg power clean =PB
115kg - fail - very close though. 

8 x 60kg front squat - chose these as haven't done them and will help power cleans
2 x 8 x 80kg front squat
4,3 x 60kg hang clean and jerk
5 x 1 x 60kg hang clean and jerk into 2 x overhead squat

10 x 60kg bench
4 x 80kg bench
1 x 100kg bench
1 x 110kg bench
120kg fail - this is my recent PB so slightly disappointed not to get it

5 x 1 x 60kg snatch
1 x 70kg snatch
80kg fail - almost, just didn't drop into it enough to catch it

80kg dead into 10 x shrugs
130kg deadlift into 5 x shrugs
1 x 170kg
1 x 190kg =PB
1 x 200kg new PB
1 x 210kg newer PB - very happy!

1 x 250kg deadlift with straps PB - took 10 seconds and a LOT of effort to get up and locked out but managed to get there without passing out.

erg
30s - 165m - 1:30.9 - r20 df120
30s - 165m - 1:30.9 - r20 max drag
30s - 164m - 1:31.4 - r20 min drag

1k cd slow

That lot took over two hours to get through, but thoroughly enjoyable!

I think one of the reasons I was able to improve the raw deadlift (from 190kg to 210kg) was drying my hands, rubbing them together to get rid of any dead skin and warm them up, making sure I got a good strong grip and then committing 100% to it. Recent strength training must also be helping with grip and forearm strength.


This session was to help all round strength for the Decathlon I'm doing in September. I also need to incorporate sprints and plyometrics to get bouncy again for the running and jumping events.