my attempt at a ME deadlift day

[bignate73]

deads:
1x8x45
1x8x95
1x8x135
1x6x225
1x6x275
1x2x315
1x1x335
1x0(missed...hehe)x355 DOH!!!
1x1x315
back felt weird after the missed 355 soo......

pullups in power rack
4x10 supersetted to:

band pullthroughs red "aerobics room band"
4x15

hyperextensions superset to roman chair situps:
3x15/15

captains chair leg raises:
3x12

kept my rowing for bench day....i was spent!

hows it look ladies and gents. im only going on some of the things ive seen on here for ME days. ive never read the full on WSB principles and methods.

????? ?????

 

[edgecrusher]

The only hting i would do dofferent, is After your 8 rep warm ups, I would drop it down to triples per set. that should help you save some energy for your max singles.

 

[gymtime]

Nate, how long you been doing DLs now?

 

[bignate73]

ive been doing deads off and on for a couple years....but never as a regular exercise. only now have i started really working on my erectors and abs to help my squat go up and feel more stable.
consecutive workouts? probably about 3-4 weeks for regular deads. i was doing romanian deads for about 4 weeks before that.

just started good mornings as well. those are still weird. i can only bring myself to do them flat backed, dont trust myself with a round back yet. the hypers will bring up that strength soon enough.

 

[gymtime]

Some very respectable lifts for a relative newbie to DLs. I started doing them early this year and have slowly added weight, but have also suffered some setbacks in the form of lower back strains and such.

I'm up to 275 for six reps, but I'm still hesitant to go any higher for fewer reps. I don't want to suffer another strain and have to start over again at 185 or whatever. Progress has been slow, but safe. A necessity for those of us in the mid-thirties set.

I'd be curious to see how the dls affect your other lifts. I know most of my rows have improved, as well as shrugs.

 

[coolcolj]

How come so many warmup sets?

 

[bignate73]

my back is getting nearer to bulletproof with the addition of cleans a couple months ago. ive gotten up to a PR of 205 on cleans and reps with 185. i use cleans as more of a compensatory acceleration exercise which has helped me accelerate better on deads since there is so much hip drive it helps with the lockout as well.

but there was a time when back strains were prevalent.

 

[bignate73]

How come so many warmup sets?

cause i'm a pussy.

 

[coolcolj]

when I did my PR deadlift last month all I did was -

2x3 Jump powercleans with 135
225x1
315x1
405x1 stumble
405x1

Powecleans are a great warmup for deads, and they fire up the CNS ready for heavy duty action

One thing I noticed was how much my pecs were flexing during 405 deadlifts! Kinda scary

 

[BodybuildingUniverse]

I agree with CoolCol, the extensive warmup probably cost you the 355 - but thats OK> You will get it next time. I do a few 10-12 rep sets and then a triple, a couple doubles and then go for it. IF it is ME day...