Fitness Log 2013-10-03: Clean, Deadlift

Clean

  • 45 lbs x warmup
  • 135 x 1
  • 145 x 1
  • 155 x 1
  • 165 x 1
  • 175 x 1
  • 185 x 1
  • 195 x 1
  • 205 x 1
  • 215 x 1 (caught a little forward)
  • 220 x 1 (caught a little forward)
  • 225 x X
  • 225 x X
  • 225 x X

An okay session.  I started catching a little too far forward with some of the reps.  The 225 just wasn’t happening today.  For some reason, I start pulling with the upperbody when the weight gets heavy.  It’s as if the brain automatically triggers the arms to start pulling as an attempt to help out.  This basically turns these into rows to the chest rather than anything resembling the clean.

Things I should do to get more out of these sessions:

  • If a rep is not PERFECT, it is to be repeated.  Example:  The 215 & 220 should have been repeated rather than moving forward.
  • If a rep is missed, take weight off the bar and work back up.  Example:  The 225 should have been dropped back a bit and then worked back up to.

Deadlift

  • 225 x 2, 255 x 2
  • 285 (70%) x 15 reps / 1 min rest between reps
  • 205 x 2 w/ snatch grip and max hold at top

I’ve been reading Easy Strength by Pavel and Dan John.  In it, Pavel talks about a classic Westside deadlift program that looked interesting so I’m giving it a try.  Here is an overview of what the program looks like and what I’ll be lifting based on my max of 405 lbs:

Session Percent Weight Reps/Sets Rest
1 70% 285 1/15 1 min
2 75% 305 1/12 1 min
3 80% 325 1/8-10 1.5 min
4 80% 325 1/8 1.5 min
5 90% 365 1/1-3 2 min
6 Max Out 1

Pavel suggests that you can do this multiple days a week.  In my case, I’m planning to just do it once a week.

I threw in the snatch grip work at the end just to work the grip a little.

Posted in Fitness
One comment on “Fitness Log 2013-10-03: Clean, Deadlift
  1. […] This was the final session of the classic Westside deadlift program that Pavel describes in Easy Strength and that I started back on October 3 and described in this post. […]

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