Warm up sets

Working sets:

150 x 5

175 x 5

200 x 5

Roller

Just went in and got my lifts, now we’re off to spend 4th of July with family. I hope everyone has a great holiday, now for my favorite 4th of July reference ever:

“Celebrate the independence of your nation by blowing up a small part of it”
[youtube http://www.youtube.com/watch?v=uqfxmWbelcQ]

Happy 4th of July!

Warm up sets

Working sets:

405 x 1

450 x 1

505 x 1

520 x 1

[youtube http://www.youtube.com/watch?v=4504m0ERHAM]

540 x 0

530 x 0

Roller

Pleased with my new deadlift PR of 520 lbs. Thought I may have a little more in there but as you can see, 540/530 ended up as missed attempts. Still happy with this progress.

After all this I went and helped my neighbor. His motorcycle broke down at the entrance to our complex, so helped him push it up the hills and to his condo. Thing probably weighs 800+ lbs, so after all this I am pretty done.

Warm up sets

Working sets:

350 x 3

400 x 3

450 x 3

Assistance work:

Squats BBB (70% of working 1RM):

310 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

Roller.

Really good training this evening, everything felt great, 450 went up with great ease, things worked well. I really enjoy it when that happens. My precious wife came out to watch for a little bit and took a video of the last set of deadlifts. Enjoy:

[youtube http://www.youtube.com/watch?v=Vjm4hPhr-3E]

Also, looks like the bar caught some skin on the last pull. Good stuff!

[youtube=http://www.youtube.com/watch?v=jU-Ce9orSag&w=420&h=315]

Donnie Thompson squats 1260lbs at the SPF North Myrtle Beach Classic.

–

This is absolutely amazing.

Warm up sets

Working sets:

405 x 1

455 x 1

500 x 1 *PR

Foam roller

A 500 lb deadlift has been a goal for some time now and I’m very happy to have met that goal this morning.

Having failed the attempt previously, I decided to take a different approach. Before, I would go through all my 5/3/1 lifts, then attempt it; but I think the problem is that I would be spent by the time I got there. This time I decided to warm up, then pull singles. This approach worked for me.

Here is a video of the pull. It was a bit slower than I would like, but was consistently moving in the right direction.

*sorry about the noise towards the end. haha.

This was a good way to end 2010.

If you’re interested, here is the program that continues to get me to my lifting goals – I highly recommend Wendler’s 5/3/1

Thanks to Darren (Coach) for the continued input and motivation.

And thank you Dawn for putting up with me

Warm up sets

Working sets:

355 x 5

400 x 3

450 x 1 *PR

475 x 1 *PR

500 x 0

Foam roller

Extremely happy to hit a new PR this morning. (two actually, my previous 1RM was 440 lb)  Both felt very good.  I wanted 500 this morning, but it wasn’t going to happen. Not bummed at all, this is good progress for me, I think I was just done by that point.

Here is a video of my 450 lb lift:

Wanted a video of the 475 lb as well, but my friend had issues with the camera (Mark, I may give you a hard time about that for a while. Hahaha)

The new PR is a great way to start the week. I will have that 500 lb dead soon – I will.