2013-07-11 Fitness Log: Squat, Clean, Deadlift

Squat (Bas’ Barbell 6 Weeks To A Bigger Squat Week 1 Day 2)

  • Warmup: 45 x 5, 135 x 3, 205 x 2, 255 x 1
  • 270 x 6 x 2
  • Mostly ~2-3 minute rest between sets.

Second session of this program.  Still hurting a bit from the other day which made this harder than it should have been but it wasn’t too bad.

One potential major downside with this — I started feeling a twinge of pain in the outside of my left knee on the subsequent power cleans when I was down on the ground changing plates.  One thing that has been pretty consistent with my prior programming is a complete avoidance of injury.  Soreness – yes, injury – no.  Will have to pay attention to this closely.

Power Cleans

  • 135 lbs x 1 power clean + 4 hang power cleans
  • 165 lbs x 1 power clean + 1 hang power clean
  • 185 lbs x 1 power clean
  • 205 lbs x power clean x XXX

I decided to do power cleans instead of full cleans to give the squat a break.  Results were pretty disappointing but I rushed things a bit.  I should have worked up a little slower.


  • 255 lbs x 3
  • 305 x 2
  • 325 x 1
  • 355 x 1
  • 355 x 1
  • 375 x 0

Deficit Deadlift

  • 305 lbs x 3 x 5
  • .75″ deficit

First day of doing deficit deadlifts.  First I worked up to a non-deficit training max.  I could have probably pulled the 375 but didn’t want to lose form to do it.  Then I backed off and did some deficits off a .75″ piece of plywood.  The idea here is to help me break the floor better.  In the past, I’ve typically managed to get up any bar that I managed to get off the floor so I figured I’d work that with deficits.

Posted in Fitness

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