What a fantastic day of deadlifts! I did deficit pulls yesterday to help make me stronger off the floor.
Warm Up: Foam Roll
Deficit Sumo Pulls (from ~1.5'' deficit): Work up to a heavy single then 3x3@85%
Wide Stance Pause Squats: 3x6@55%
Wide Stance Good Morning: 3x12
GHR: 3x12-15 (with WEIGHT)
Cable Pull Throughs: 3x15
Up and Down Plank: 50 total reps
Cardio: 20 minutes with HR below 130 BPM
I don't have a ton of experience with deficit pulls so I wasn't really sure what to expect. I got up to 245 and knew I still had some left in me. I went for 255 and low and behold I have a new PR! My old PR for regular deadlifts was 248 so pulling 255 from a deficit was a huge accomplishment! I was so happy I almost cried. The squats felt pretty good also. My legs were toast by the end of this. I was excited that I was actually able to hold some weight for my GHR's today! (It was only a 10 pound kettlebell but hey, progress is progress). I got some pretty decent videos of my deadlifts and squats. I think on my deadlifts I just really need to focus on my back; it looked like it would start to round a little and my hips had a tendency to want to come up a bit quick but overall I was pretty pleased with it all. My paused squats looked pretty good on the video. I haven't compared the two yet, but it looked like my pauses were a lot better than last week. I'm finding that I actually somewhat enjoy the cardio. I've found that depending on what kind of cardio I'm doing I can prop up my kindle and catch up on some reading which just makes the time fly by!
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