Wednesday, April 05, 2006

Deadlift 3 x 3

Training the Deadlift again feels great - although I must admit I have some fear of hurting my low back again. 2 disc herniations later. Enough of the wining. Back feels good - using very light loads thanks to Mark Rifkeind's advice. Quality over quantity - no pain is a good thing!

Deadlift (conventional stance)

135 x 5 warm up
225 x 3 warm up

255 x 3 x 3 sets

Clean and Military Press

36 x5/5 warm up
53 x 3/3 warm up

63 x 3/3 x 3
63 x 1(L) 3(r)
Left arm could not complete the 2nd set - had to drop the weight
53 x 3 (left)


32kg x 2/2
24kg x 2/2

Windshield Wipers

3 sets x 4 reps/side

that's it!


Mark Reifkind said...

thanks for the reference dude but you MURDERD my last name,lol!

btw witht he lighter dls they only worked for me when I did them as speed work, 10-12 sets of single with 30 seconds rest and back up with lot sof squatting as well as other max effort exericses for heavy singles and triples. just wanted to be clear.

Joefitness said...

listen to the man, he is amazing at coaching the DL! I should know ;-).

Good lifts Franz

Mark Reifkind said...