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Old 06-05-2009, 03:56 AM   #1
Rick Kolberg
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Dead Lift

did the WOD,a nd I reached a Personal Record: I'm working in Kg because the "local economy" only supports the metric system. So my totals are odd. I tried 331lbs, but failed. I got it up to my thighs, but could not push through it to get the lock out at the top. My goal for this next 5 months is to reach 405lbs. I'm gonna do it! Before this day I had never lifted more than 265lbs.

133lbs X 10 for a warm up:

221lbs
221lbs
221lbs
221lbs
309lbs (personal record)
309lbs
309lbs
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Old 06-05-2009, 07:38 AM   #2
John C Corona
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Re: Dead Lift

Good going Rick. We are very close in body stats...and I lifted a PR today of 310. My progression was:

CFWU x 2
DLWU: 135x8, 185x8, 225x3

275
295
305,
310 (pr by 5 pounds)
310 f
295
295

....I just want double my bodyweight for a goal. 405# in 5 months....wow, that seems very ambitious. Do you plan extra deadlifting on top of the mainpage WODs? I've been wanting to do extra myself. I think it's the only way to get there. I also heard weightlifting shoes help add a few pounds.
Good Luck!
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Old 06-05-2009, 07:46 AM   #3
Thomas Green
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Re: Dead Lift

No need for weightlifting shoes, just go with Chucks

405 is definitely a doable goal, you just gotta find your weaknesses and sticking points within the lift. For most people, that means getting the hamstrings stronger. Work on those, and you'll see some nice results as far as your numbers go. Good luck!
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Old 06-05-2009, 07:49 AM   #4
Renee Lee
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Re: Dead Lift

what tom said...chucks are awesome. i love them.

i'm surprised you jumped from 309 to 331...seems like a big jump for a 1RM? if you'd ascended more gradually, i bet you'd have locked out 331.
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Old 06-05-2009, 08:28 AM   #5
Dean Baron
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Re: Dead Lift

Way to go, keep working the deadlifts. Myself, I'm stuck at 395....I can 1RM that fine, but 405 may as well be 805!!!!!!!!!!

My goal is to hit 500lbs!!!!!!!
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Old 06-05-2009, 09:58 AM   #6
Rick Kolberg
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Re: Dead Lift

Thanks folks....the 331 was the only weight i could have put on. We have VERY limited resources here at the JSS. But Hamstrings, ascend more gradually, and as far as shoes...I just bought some NIKE "sparq" crosstrainers, and man...they kick arse. Thanks for the pointer ya'll (that's the Oklahoma in me
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Old 06-05-2009, 10:08 AM   #7
Rick Kolberg
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Re: Dead Lift

Quote:
Originally Posted by John C Corona View Post
Good going Rick. We are very close in body stats...and I lifted a PR today of 310. My progression was:

CFWU x 2
DLWU: 135x8, 185x8, 225x3

275
295
305,
310 (pr by 5 pounds)
310 f
295
295

....I just want double my bodyweight for a goal. 405# in 5 months....wow, that seems very ambitious. Do you plan extra deadlifting on top of the mainpage WODs? I've been wanting to do extra myself. I think it's the only way to get there. I also heard weightlifting shoes help add a few pounds.
Good Luck!
Doubling the body weight will be no problem. the 5 month goal is only doable because of my circumstance. I have about 8-10 hours a day doing lots of....ummm...."suff" and the rest I can work on making myself fit. I'll deffinately keep ya'll up on the progress.
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Old 06-05-2009, 10:29 AM   #8
Steven Low
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Re: Dead Lift

You guy's warmups are little bit weird. Make sure you warmup sufficiently but drop the reps as you approach higher weight to avoid fatiguing yourself.

Something along the lines of

135x8
185x4
225x2
275x1
etc.

Try to hit a PR by the 3rd or 4th rep (like John did) and then keep going if possible.

Also when you're doing your warmup do the lifts as fast as possible, but don't bounce the bar and reset at the bottom..... helps stimulate nervous system to help you lift heavier weight.
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Old 06-05-2009, 11:23 AM   #9
Mike Onghena
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Re: Dead Lift

Quote:
Originally Posted by Rick Kolberg View Post
did the WOD,a nd I reached a Personal Record: I'm working in Kg because the "local economy" only supports the metric system. So my totals are odd. I tried 331lbs, but failed. I got it up to my thighs, but could not push through it to get the lock out at the top. My goal for this next 5 months is to reach 405lbs. I'm gonna do it! Before this day I had never lifted more than 265lbs.

133lbs X 10 for a warm up:

221lbs
221lbs
221lbs
221lbs
309lbs (personal record)
309lbs
309lbs
Took some brass to go from 45 under your prev-PR to 40 over in one shot. I guess that the 'limited resources' you mentioned was a factor.
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Old 06-05-2009, 11:37 AM   #10
Rick Kolberg
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Re: Dead Lift

Quote:
Originally Posted by Mike Onghena View Post
Took some brass to go from 45 under your prev-PR to 40 over in one shot. I guess that the 'limited resources' you mentioned was a factor.
Dude, it was! I was psyched! I'm gonna be honest, this CrossFit workout stuff is kicking my tail everyday, but today showed me why I'm hooked on this. yeah man, our gym is a tent. Our pullup "bar" is a tow strap. I know sad, but we Soldier on.
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