dead lift 3x record

that little bugger was dug in deep!

On Monday I had a workout and I broke my Dead lift 3x record by a lot.  With a thorn in my foot!  Over the weekend I stepped on something in the back yard and I have been dealing with this thorn for a couple of painful days.  It was just behind the ball of the foot so it was protected enough to walk normally.  But turn on the ball of your foot, and yow!!  I am hopping around on one foot.  Last night I finally got the thorn out thanks to Paige’s advise on using hot salty water to loosen the torn.  I was surprised at how large it was.  yeah, this lion feels a lot better now, thank you.

Paige is the owner of Studio 831 where I work out and she runs a great gym.  If you are in the area, check them out.

warmup

  • 800 meter run
  • lunges
  • butt kicks
  • high knee run
  • shoulder dislocates with PVC pipe
  • good mornings
  • arm circles with the PVC pipe.  Rotate the pvc pipe around your head in a figure 8 pattern.

Strength

Todays exercise – dead lift 3x max.  I broke my last weight by a large margin.  I think my dead lift for a 1 rep maximum was around 255lbs.  In my 3x max, I dead lifted 275lbs and I felt like I could have gone up a little more, but that WOD looked scary (and it was) so I decided to back off.  I think this one of my better routines now.  I can feel the form getting better each time I do this.  That is in part why I was able to increase the weight to this new personal record.  The key to a good dead lift is to use your hips and keep your back as straight as possible.  Keeping the back straight helps you to push harder with the hips and butt.  That is where the power comes from.

WOD

  • 20 pushups
  • 400 meter run
  • 20 side jump burpies
  • 400 meter run
  • 20 front squats 65lbs
  • 400 meter run
  • 20 push press
  • 400 meter run
  • 20 sumo dead high pulls 55lb
  • 400 meter run

I think that’s it.  I did the sequence once for time of 21 minutes which beats my last score of 26+

killed my last score by 5 minutes!  That felt really good.  I have to thank my trainer for this, she has been very good at keeping my forward progress while working around several injuries that have been plaguing my workouts all year.