Fitness Log 2013-11-09: Clean, Deadlift (PR!!!)

Clean

• 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
• 225 x X
• 230 x X
• 230 x X

Went well up to 215 and then nothing.  The focus just wasn’t there.

Deadlift

• 255 lbs x 1
• 305 x 1
• 355 x 1
• 375 x 1
• 395 x 1
• 415 x 1 (PR!!!)

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.

415 is a 10 lb gain on my prior PR of 405 set on August 1.  Since that 405 and just prior to starting this program, I had attempted 410 and 415 a couple of times without even getting close so this is a solid gain that can be attributed directly to the program.  It certainly was “Easy Strength” consisting of relatively short sessions that involved singles ranging from 70% to 90% of 1RM.  Most of the sessions hardly felt like effort at all.  Not bad getting 10 lbs in 6 weeks out of such a quick and simple program.

One interesting thing about the rep at 415 — it came off the ground easy and I ended up struggling with the lockout.  This is new for me.  Typically, if I can get it off the grab, I can lock it out.  Because the ground has been my weak point, I’ve thrown in some deficit deadlifts and snatch grip deadlifts but I can’t say that I’ve done them often or consistently.  So has the little bit of deficit work actually helped out that much or is it just coincidence?  It seems like a good time to experiment with more deficit work plus rack pulls.