I headed to the compound today to test my deadlift a bit. I spoke with Dave a little last week about moving deadlift from squat day to its own day. The idea was to have a squat day, bench day, deadlift day and one accessory day. Since I typically train solo during the week this would mean that one lift would have to be trained alone and its pretty tough to bench or squat with gear by yourself. I know guys that do it and I respect that but if I have to choose one of the three lifts to train by myself it’s the deadlift. With the deadlift it would be about motivating myself to pull while alone. Sometimes that is easy but sometimes it doesn’t happen. SO I thought I would make a little test run to see how it might go. Here is what I did…
Warm-ups
Stationary bike (3 minutes), band pull aparts, Indian club swings
Deadlift-raw sumo
135 for a few sets of 5
225 for 3 reps
315 for 3 reps
added 2 chains for 3 reps
added 2 chains (4 total) for 3 reps
added 2 chains (6 total) for 3 reps
added 2 chains (8 total) for 3 reps
added 2 chains (10 total) for 2 reps
405 plus 10 total chains for 3 reps
Back attack
2 plates for 5 sets of 12 reps
Adductor machine
100 for 100 total reps
Abductor machine
100 for 100 total reps
Cable crunches
50 for 3 sets of 20 reps
Deadlifts felt great. I did get my shoulders in front of the bar a bit but the weight moved well. I am going to talk to Dave further and well do some programing with the pull on its own day during the week. I think it will go well and that it’ll help me hit that ever elusive 700 deadlift.