Friday Workout: Deadlift 1RM and Hill Sprints

Mobility

2 sets of 10 Leg Swings per leg in each direction (front-to-back, side-to-side).

Strength

Work up to a 1RM Deadlift, rest 4 mins, then deadlift 90% of that as many reps as possible.

WOD

Grab a sandbag and sprint uphill to the telephone pole 3 times. Walk down in between, and record each time and the sandbag weight.

Compare to 3/26/2012.

29 thoughts on “Friday Workout: Deadlift 1RM and Hill Sprints

  1. Al, you’re such a badass! Haven’t seen you in way too long 🙂

  2. I guess I’m psychic, because I did heavy-ish DLs today after my lifting. Not a 1RM (I’ll save that for the meet Sept. 22), but worked up to my hopeful 2nd attempt:

    295#

    did not do anything after that and won’t pull deads again until the meet (unless cleans count as light super fast deadlifts…)

  3. DL: 200# (new PR + 10#), 3 @ 189#
    Hill sprints: 35.9,36.6, 35.2 @32#

  4. DL: 207# (PR + 18 or 20# I think), 1@185, 3@157
    Hill sprints: 33@24#, 29, 30.3@19#

    1. A good day for PRs. Man, 20# is a big jump. Good work!

  5. Deadlift: 400# (PR +15#)
    Sprints: 34#; 25, 23, and 21 sec
    Also a 46″ box jump to warm up (48″ was scary).
    Then broke a 16-hour fast with 16 oz raw milk, whey, creatine, peaches, and a 1/2-lb beef and 2-egg omelette.

  6. DL: 211# (heavy but no PR), 187#x4
    WOD: 36, 36, 35 (with a 23# bag)

  7. 249# and 6 x 205#
    32# at 29,30,30

  8. DL: 204# (PR +5)
    Didn’t bother with 90% since it felt like I was about to dislocate my shoulder on my 1RM.
    WOD: 29, 30, 33 @ 32# (5, 2, & 1 sec faster than last time with 8# more weight)

  9. DL: 395# (PR +40), 90% 325# x 5
    WOD: (55#) 35, 29, 31

    SECOND DAY OF PR +40#

  10. 311# (4 off my PR, but I doubt I was doing that safely) and 4×277#
    44# bag, 27, 29, 27 sec

  11. 325#
    297 x 4

  12. DL: 187pr; 10 @165…methinks I did not actually reach a 1RM at 187…
    Run: :41, :38, :35 @32#

  13. DL: 189 x 3 (4 sets) figuring out form
    Run: 23, 23, 25 (to first pole) @ 33#

  14. DL: 371#, 320#x6
    WOD: 28, 32, 35 (with a 55# bag)

  15. DL: 249# ( PR by 44#), 205# x 2. I’ve decided I like weight belts.
    WOD: 30, 31, 29 @ 31#

  16. DL: 199# (down from my last 1rm but I haven’t done deadlifts in a year)
    WOD: 31, 30, 32 @32#

    not a good day, but I think the first week of any paleo-esk challenge always kills you in energy levels

  17. DL- 182#, 3 @ 170
    WOD- 36, 34, 34 @ 32#

    1. PR on the DL!

  18. DL: 325, 297×4

  19. DL 1 RM = 347 (PR + 2#) on saturday makeup
    WOD = 4 rounds dips until failure pull ups until failure, results = too pathetic to post!
    Happy where I am already with the layoff and injury! Feel blessed 🙂

    1. Forgot, 315# x 3 @ 90%ish

    2. oops… and BP 1 RM = 245#
      Burn out at 185 ~ 9 reps
      Burn out at 135 ~ didnt count
      Much thanks to Elizabeth for the “special” spot, and great instruction on bench pressing!!

      1. anytime, Bill! I’m all about efficient form

  20. On 9/12/2012
    1RM DL: 257# (+3# PR from January)

  21. on 9/13 – 375# (PR+15)
    90% x 2

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