December 19, 2013 Lower / Heavy

• Sumo Deadlifts: 405*1 455*1 475*meh. Got it, but not nice.
• Power Cleans: 165*5 185*3 205*2 225*X 185*5
• Hanging Power Snatches: 135*3 150*1 145*1-tired
• PUPP: 1:05

42 minutes

Meh, just one of those tired days.  Tired tired. 

April 9, 2013 Deadlifting & Olympic Lifting

• Sumo Deadlifts: 365*1 405*1 455*1 500*X 475*1
• Power Snatch: 135*3 155*2 165*1
• Power Cleans: 165*1 185*1 205*1
• High Pull: 215*1
• P.U.P.P.: 1:00, 1:00, 1:00
• Ab-Wheel: 10

46 minutes

Haven't done sumo deadlifts in ages so I tried them here. I think I would have had 500 if I tried 475 first, the jump was just too much from 455 to 500.  I get carried away with my jumps sometimes.  I usually do my alternative deadlifts only sporadically, but I may try doing them again next week.  Definitely feel them in my hamstrings, my right one almost cramped up a couple times.  They also feel a bit easier on my lower back which has been fatigued the last 10 days or so.   It took quite a bit out of me doing them overall though, was exhausted after.    Decided after to do my o-lifting entirely off the floor after.  Snatches are SO much easier with the momentum off the floor!  Was pretty beat after all those extra reps, but did some cleans off the floor anyway, attempt at 215 ended up being a high pull. Decided to end with some core work, did some push-up position plank presses, and really focused on keeping my scapulae retracted...wow did that cause my serratus and obliques to clamp down.   I haven't posted a video of PUPPs in a while, here's one I found on youtube.  Finished with the ab wheel and then admired my core in the mirror of the locker-room.  

August 12, 2011 Lower & Pullups

• BB Deadlift: 405*1 415*1 425*1 450*1
• Sumo Deadlifts: 405*2 405*2 405*1
• Snatch-Grip Deadlifts: 315*3 315*1
• Glute Bridges: 315*6 335*6
• Pullups: 50*3 55*3
• Banded Pullups: 2....not so much.
• 2 8KG KB Plank Transfers: 4,5

So I'm heading to the beach now so the videos won't be up til later but I got a ton from this workout. 

Deadlifting went well.  Probably should've waited until next week til I tried 450, I just started doing heavier deadlifting again.  Still I got it, and at 200 lbs, so I'm happy.  A friend was talking about sumo deadlifts with me between sets, so it inspired me to do some.  Then did some snatch-grip deadlifts after.  Finished the lower body work with some glute bridges.  I think I may bump this up to 365 and 400 next week, since Fridays are supposed to be heavy days.  I'm going to keep adding weight on to pullups.  Tried banded pullups....yeah I need a better way to anchor the weight.  You'll see in the video.  Finished with kb plank transfers.   

First the banded pullups:

Sumo Deadlifts, 405

Snatch Grip Deadlifts, 315:

Glute Bridges, 335: