Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
4-5-12
Strength
dead-lift 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jerry”
Run 1 mile
Row 2000 meters
Run 1 mile
For Dead-Lift, I worked my way up to 350 for 10 reps.
Not my first time doing Jerry, but first time doing it without a treadmill - and first time doing it after a strength workout on the same day - so all new dynamic here. I couldn't find my last Jerry time.
My first mile was finished in about 7:40. Not really sure exactly what I was going for - nothing too impressive, but this was a little slower than I anticipated. The row was very tough after this, and I averaged a 2:05/500m the whole time, finishing at 8:20 (16 minutes on the clock). When I went back out for run, I could barely lift my legs! I definitely was off to a slow start, but I progressively got faster, and finished at 24:47, so my last mile was 8:47 - much slower than the first.
I now have something to try to beat next time. :)
Showing posts with label Dead Lift. Show all posts
Showing posts with label Dead Lift. Show all posts
Wednesday, April 11, 2012
Monday, December 7, 2009
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.
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.
Monday, October 26, 2009
300 - Day 91 - Dead Lift
I wanted to make up the 1-1-1-1-1-1-1 Dead Lift posted on the main site on Saturday, so I did that today as the main site had a rest day anyway.
So I warmed up as usual and then stacked the weights. I decided to start out with 225, because I don't have bumper plates available, so its hard to get extra 45s on without racking the bar, which interrupts the workout. With 225, I can stack well over my previous PR using just the 35s, 25s, 10s, 5s and 2.5s. I actually got some lifting hooks for after my grip gives out on the bar. I lift as much as I can with a raw grip and then rather than switching to an alternating/mixed grip, I switch to the hooks - though I may go higher with mixed grips as well in the future, though usually I will workout with less than what I can lift with a regular grip.
That said, here was my progression -
225
275
315 (previous PR with regular grip)
335 - had to use hooks, failed without
345 - previous PR
365
375
390!!
The previous PR was with alternating/mixed grip and this time around it was hook from 335 up. Next time I go for heavy dead-lifts, I'll use a mixed grip at least to 345 - and I'll do at least 2 reps with mixed grip, one with left supine and right prone and one vice versa.
The 390 was HEAVY. This came up SLOW. But I was really happy to hit it. Next time around I plan to hit 400 - but I'll need to do a lot of lower weight work first! I can't wait until my next Linda, when I can do it as Rx'd (290)!
So I warmed up as usual and then stacked the weights. I decided to start out with 225, because I don't have bumper plates available, so its hard to get extra 45s on without racking the bar, which interrupts the workout. With 225, I can stack well over my previous PR using just the 35s, 25s, 10s, 5s and 2.5s. I actually got some lifting hooks for after my grip gives out on the bar. I lift as much as I can with a raw grip and then rather than switching to an alternating/mixed grip, I switch to the hooks - though I may go higher with mixed grips as well in the future, though usually I will workout with less than what I can lift with a regular grip.
That said, here was my progression -
225
275
315 (previous PR with regular grip)
335 - had to use hooks, failed without
345 - previous PR
365
375
390!!
The previous PR was with alternating/mixed grip and this time around it was hook from 335 up. Next time I go for heavy dead-lifts, I'll use a mixed grip at least to 345 - and I'll do at least 2 reps with mixed grip, one with left supine and right prone and one vice versa.
The 390 was HEAVY. This came up SLOW. But I was really happy to hit it. Next time around I plan to hit 400 - but I'll need to do a lot of lower weight work first! I can't wait until my next Linda, when I can do it as Rx'd (290)!
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