Legs (Deadlift Spec) and Biceps
Killed it tonight, bros and girls. Absolute domination on the supposed-one-rep-max night for my deadlifts. One rep max? Yeah, let’s call it two, chump. I’m not sure what I weigh in at right now, but I’d wager 385 lbs is right around the 2.5x bodyweight mark (give or take a few pounds) and that was for a bloody double. I was built for deadlifts.
Let’s start from the beginning though. I warmed up for deadlifts with 135 which is obviously light, but I immediately felt that it was going to be a solid workout because my grip on the bar was solid. That’s always a decent indicator, especially if you’re going for some heavy pulls. If you’re tired, you’ll probably find you can’t squeeze the living shit out of the bar (or maybe you’re just a bitch… which is more probable). As I was ramping, I decided as soon as I hit 305 for 5 as my first working set I’d toss on the belt. This would give me two sets prior to my top set where I’d be practicing pushing against the belt to brace myself. 5×305 felt like a joke. The next set of three went up easy at 345. The final set was probably pretty poor form on the second rep, but you know what? It’s not every day I’m pulling 385 for a double. Deadlifting 405 is still on my radar, and I want to smash through that.
I followed up with some leg press action, which I’m starting to believe one of the leg presses in my gym actually is slightly damaged or worn in funny. The sled seems to drag a bit so there’s extra resistance even when there’s only a couple plates on. Whatever. I got up to 6 plates per side (and I know you can fill the whole leg press and almost get a degree of motion in your legs because you’re so strong) but I wasn’t feeling the final two reps I had planned. I followed that up with some lunges and leg extensions to toast my quads.
Bicep work tonight was pretty good. I hit every rep as I had hoped for. I still haven’t really set any bicep goals for myself, so I’ve been chugging along doing the same sort of thing for a while now. I expect that to change at some point in the near future. I finished up the whole workout on the stair master again. Nothing like toasting your body with deadlifts and then climbing stairs that never end… I’m actually in love with the stairmaster now.
Speaking of love, I even talked to one of my gym girlfriends tonight. We exchanged about 6 words in total, so I guess you could say things are getting pretty serious. What? Don’t you look at me like that. You’re weak and you’re jealous. The fact that she doesn’t know my name and has never spoken to me before is besides the point.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Conventional Deadlifts||2 x 5||135|
|2 x 3||225|
|1 x 3||275|
|1 x 5||305|
|1 x 3||345|
|1 x 2||385|
|Leg Press||1 x 6||2 plates per side||Dumbbell curls between these sets.|
|1 x 6||3 plates per side|
|1 x 6||4 plates per side|
|1 x 6||5 plates per side|
|1 x 4||6 plates per side|
|Dumbbell Curls||4 x 5||40|
|Walking Lunges||3 x 6||100||Hammer curls between sets|
|Hammer Curls||4 x 8||40|
|Leg Extensions||4 x 12 (per leg)||60||Reverse curls between sets.|
|Reverse EZ Bar Curls||4 x 6||50|
|Stairmaster||10 Minutes||Medium Pace|