Powerlifting Training 6/13/18 - Deadlifts

Yesterday, I was working on sumo deadlifts, upper back, grip, and kettlebell swings to work on my hips and conditioning. The workout went well, but I'm still making adjustments my technique on the sumo deadlift. I'm not explosive off the floor. I did more sets and reps than the previous workouts, so the volume is there.

The rest of the workout, I kept the rest to less than a minute and on the kettlebells, it was for less than 30 seconds rest between sets. My grip was fried from reracking the weights on the deadlifts. I plate pinch all of the weights back to the rack. It was rough, since it was mostly 45lbs bumper plates.

I didn't get a chance to do any plyometrics, but the kettlebell swings was enough to work on some explosiveness. Tomorrow, I'm looking at going heavy on the bench and maybe do some conditioning afterwards, since I have a Jiu Jitsu tournament next weekend.

Warm Up

Sumo Deadlifts - 65lbs, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Sumo Deadlifts - 545lbs - 1 rep, 570lbs - 3 reps, and 2 sets - 495lbs - 6 reps
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps and 3 sets - 235lbs - 5 reps
Wide Grip Cable Rows - 2 sets - 250lbs - 5 reps and 1 set - 250lbs - 6 reps
Double Kettlebell Swings - 4 sets - 40kgs - 15 reps