Wednesday, December 28, 2011

11-12-28: Deadlift 1RM

Elm City CrossFit WoD for Wednesday, December 28th, 2011
Josh Everett. Scary strong in a "normal looking" package.
Jason Khalipa. Scary strong in a large, muscular looking package.

Rob Orlando. Scary strong in a scary strong looking package.
A cute little package. And the last time I use the word package. I swear!

Strength: 1 Rep Max
 - Deadlift or Back Squat

 World's simplest workout: work up to a one rep max attempt on either the deadlift or back squat. That's it. After working through the new warm-up for the next two weeks, we went over technique on both lifts. I knew my 1RM on the deadlift was getting a little old, so I wanted to shoot for that. After warming up for a few reps at 135#, 225# and 275#. At that weight, I started making smaller jumps and doing fewer reps, hoping to keep the total poundage from getting out of control.

Once we hit working weights, I shared a bar with Al, who was working in the same weight range as me. Upshot is that we both had built-in rest time and cheerleading, which was definitely nice. After 2-3 reps at 295#, we jumped to 315#, then straight to 335#, my previous PR. Feeling all stupid strong, we jumped to 355#, which felt almost easy. Almost. Just for the hell of it, I slapped on an extra 10#, and lifted the crap out of it. So, with that, I hit a 30# PR, jumping it up to 365#.

Deadlift 1RM: 365#

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