Deadlifting this afternoon. Came in determined and feeling good about getting a good PR from the floor today. The progress over the past few weeks lead me to believe that I should skip out on trying to pull from 1" from the floor and just go for the gusto, so to speak. I'm happy that I did.
135 x 10 x 2
225 x 5
315 x 5
Add suit, straps up
365 x 3 - felt great! No discomfort and I felt like I was in the right position.
405 x 3 - Took video and my back was in a correct, neutral position throughout the duration of the pull.
455 x 1 - Easy
495 x 1 - http://www.youtube.com/watch?v=ZwsGCBq8sV4&feature=plcp
Very pleased with how this felt. No discomfort in my lower back. My upper back had a slight curve to it, but that can be expected with heavier weight. My raw max is 485, so it felt great to be going a little heavier. With the ease that the weight came up, I figured I had a little more in the tank so I talked to my friend Chris who was taking the video and decided to go heavier.
525 - failed a lockout. Had I just pushed my hips forward about an inch, I would have had this! Frustrating, but there is still time to improve. I ripped the weight off of the floor and it moved quickly all the way up until that point so I decided to go again. Due to technical difficulties, I didn't get this one on video.
525 - failed again but this time a little bit shorter than lockout. Here's the video of the slightly slower, slightly more embarrassing attempt - http://www.youtube.com/watch?v=t8H_Wco1dEw&feature=plcp
The way that the suits are designed will give you the support off of the bottom, but right at about 3" off of the floor is where I stop benefiting from them. It's a great way to build up some momentum, but this was an eye opening experience. I've been neglecting rack pulls for quite some time now so I really need to get back into pulling out of the rack in order to gain some lockout strength. Some hip work and getting a little stronger, more voluptuous butt will probably help. I doubt the girlfriend will mind either. Luckily there is still time. With the way that everything moved prior to the lockout, I am going to try to shoot for 525 being my second attempt at the February meet.
Low (2" below parallel) raw box squats with Safety Squat Bar. These are a great way to develop hip strength, which like I said, I clearly need to develop.
145 x 2 x 2
Add grey bands + 150 lbs. at top and 70 lbs. at bottom
145 + bands x 2 x 2
195 + bands x 2 x 4
135 x 10
185 x 8
205 x 8
225 x 8
Standing crunches w/ black band 30 x 4