I've set some high goals for myself. I decided, after my buddy Chuck Miller mentioned it, that I wasn't done powerlifting, and that it'd be pretty cool to both drop down into the 220 weight class and to total a raw elite according to the 100% Raw PL fed guidelines. That would be 1551.
This takes care of two longstanding goals I've basically gotten nowhere with.
1. To deadlift 600+ lbs.
2. To lose some fat.
I don't think I'll attempt this unti the summer of 2010, so I've got a long time to plan and to put thing in place. To start it off, I'm going to try out the Surovetskey deadlift program with a few mods of my own, mainly I am going to pull from a deficit the first DL session of the week.
Warm up: Defranco Agile 8.
Deficit DLs: 4.25" deficit: (no belt but wearing Tommy Kono Waist Band -TKWB)
~ 2-3m rest in between sets.
I think this might be too large of a deficit for me to pull from. The arms and legs get in the way of each other. I'll wait until tomorrow, and see how I feel, to decide whether or not to continue
at this height, or even with the deficit DLs at all.
If I shift to more of a SLDL type movement, then the arms are fine, but I'm lacking leg drive. I'm not sure it really matters at this point. The SLDL type feels more comfortable, and the back feels like it's in the better position. This was written kind of while I was training, so I ended up doing more of a SLDL style. I lifted slowly and smoothly.
1A DB Row:
These suck after not doing them for a while.
Chins: Using green band
5, 5, 5
-not even going to comment. Chins are my biggest weakness. I don't think it's a bad idea to do chins after DLing for whatever small amount of spinal decompression it offers.
Arm and Ab work. (kb hammer curls + kb windmills, bb curls + hanging knee raises)
Whole workout was about 55 minutes long. Done around 9 PM