Powerlifting Training 1/13/19 - Deadlifts

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I had to go back home when I first step into the gym, because my daughter was coughing to much, so that took extra time and energy to reset when I got back to the gym. Initially, my workout was going to be for 90 minutes, then it got reduced to 60 minutes. Either way, deadlifts was called for today.

My back was still sore from the Squat session from Friday and takedowns from yesterday, but I did enough massage work from Friday until today to get my lower back ready for deadlifting heavy. Also, prior to the workout, I spent some time with the massage stick to prime myself up for deadlifting. I did some more massage stick work after the workout to ensure a better recovery.

Warm Up

Massage Stick - 5 minutes
Corrective Stretching - 5 minutes
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 6  reps, 405lbs and 495lbs - 1 rep

Workout

​Barbell Deadlifts - 565lbs 1 rep and 605lbs - 4 reps
​Speed Deadlifts - 3 sets - 445lbs - 5 reps
Close Grip Cable Rows - 160lbs and 235lbs - 10 reps, and 3 sets - 295lbs - 5 reps
Jump Squats - 5 sets - 6 reps
One Legged Toe Touches - 3 sets - 5 reps for each side
Body Hollow Isometrics - 4 sets - 30 seconds

Cool Down

Massage Stick - 5 minutes
Corrective Stretching - 10 minutes