Max Dead Lift

I decided to go with 1-1-1-1-1-1-1 Dead Lifts today after having taken the weekend off. Go big or go home.

I warmed up as follows:

800m Run - 4:29
10 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
15 30# KB
5 x 135# Dead Lift

Today, the goal was to get a PR and also to increase my PR for the pronated grip as well as mixed grip - using my lifting hooks only when I didn't think I could lift any more otherwise.

So, using pronated grip on both hands (working on the hook grip) I did the following:

225-275-305-330

My previous record before going to mixed grip was 305 - so this was a new record there by 25#. The success didn't stop there, as the new PR here was already a tied PR for my mixed grip.

I only did 1 lift mixed, using my left arm for the supine grip - 365#. When I finished my left and paused at the full up position, I felt that the bar was starting to slip out of my hands - but still a PR by 35#. I then switched to my lifting hooks and continued on.

I went to top my previous PR next, which was 390# and loaded 395# on. This went up quite a bit easier than I expected, considering how slowly 390 had gone up when I set that PR. Since it was so much easier than last time around, I decided to go for a big jump and loaded all weights 25+ that were available -

45# bar + 6 45# plates + 2 35# plates + 2 25# plates.
So (7*45)+(2*35)+2*25)=435#

This was an extremely tough lift. I only got the bar 4 or so inches off the floor before it tried to stop going up. The rest of the trip up was more of a series of stop and start again than a good lift - kind of like a slow chatter to the top. However, letting out a groan, I managed to lock out at the top of the lift.

So my new PR, up 45# from 390 on October 26 is 435#.

I finished off the workout with 225x10 so I could stress my grip a little more and as more or less of a cool down. Then I did a little light KB work - overhead presses, a few swings - 2 & 1 handed, and then just some back and forth swings to stretch the muscles in my back.

I can tell my back will be sore and tired tomorrow. I'm thinking I may go for a max bench, so as to do something that won't cause me to over strain my back and lead to an injury.

Found this site:
http://www.brianmac.co.uk/weight.htm

He has a 1RM calculator at the bottom of the page which I used to look at the standards for my weight (now down to about 180) I used it to calculate the following standards:

Exercise: Novice: Experienced: Advanced:
Military Press: 110 137 163
Bench Press: 163 200 274
Squat: 219 268 366
Dead Lift: 273 314 436
Clean: 157 193 263

I can easily do the Experienced weight on any of these exercises. I can almost get the advanced on all of them as well - Dead Lift, I'm 1# short. Clean I have a little ways to go - 60# or so. Bench press I have 15-20# to make up.