September 2, 2011 Lower NEW DEADLIFT RECORD!!!

• BB DL: 405*1 435*1 455*1 475*1 NEW PR!! Holy Crap....
• Good Mornings: 135*3 185*3 205*3 225*1
• Batwings: 45*6 45*4
• Face Pulls: 60*10 70*10
• Ab Wheel: 10, 6

yeah....like the title says.  Wow....so I did the first sets and felt like I was pulling pretty easily.  I actually barely rested between the 455 and 475, maybe a minute.  I usually rest like 3-5 minutes between sets of deads.  My form wasn't pristine, but whose is when they're going for a deadlift PR.  It wasn't as bad as I thought it was going to be though, the mid back work I'm doing must be working.  I toyed around with 485...but that was NOT moving.  I think I could've had 480 if I had gone for it after the 455.  Followed with good mornings to finish off destroying my posterior chain.   Rest of workout went well too.  I put some calculations below for perspective, seeing as I set my previous record when I was 231 lbs.  I was actually a bit light this week, at 198.

Previous record:
470 @ 231 lbs. BW (2.03x bodyweight)

New record:
475 @ 198 lbs. (2.4x bodyweight)

August 19, 2011 Deadlifting/Lower

• BB Deadlift: 405*1 435*1 455*1
• Glute Bridges: 405*4 NEW PR!! 405*6 405*5
• BB Rows (scapula pinned back): 135*10 185*7
• Batwings: 40*5 40*3
• 34" Plyo Box Jumps: 30
• Shoulder-Touch Planks: 8, 8

So when I wasn't being menaced by the Phantom Homo in the sauna I got in a good workout.  I feel like I could break my deadlift record right now as is, but I think next week is a scheduled off week for deadlifting, and my lower back needs it.  Glute bridges...yeah I think I could hit 500 here.  I feel like I need to do more mid/upper back work so I started doing some rows with my scapulae pinned back, then realized Dan John actually had an exercise for these called bat wings.  You can find a picture/link on them earlier in this blog.  I want to make sure that this part of my posterior chain doesn't hold back my deadlifting.  Finished with some plyo jumps & shoulder touch planks.  I actually pulled my left lat somehow on the jumps...still sore.