Hangover Mondays -Deadlifts, Squats, and more Deadlifts

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So after a gruling 6 days of high volume Deadlifting my total weight for the Challenge was 246,100 lbs total, which was good enough for 5th place out of 67 people.  My hamstrings are still sore but it felt really good to wake up this morning and not have to deadlift haha.  I will probably take a week off from strict deadlifts to let my body (and brain) recover from it.  Next week however I plan on re-testing my max and see if the week of high volume did anything for my speed off the floor.

 

Last week Tony Gentilecore wrote an article for Tnation about the 4x per week squatting program.  Tony devised an “evil” program which involved squatting (back or front) 4 times per week for 5 weeks, with limited single leg work.  He made the claim that it was a great way to deal with some nagging knee discomfort, which is great because everyone and their mother at some point has had knee pain, and I am no different.

I have had some slight knee discomfort recently during some of my single leg exercises so I figured I would follow in his footsteps and give it a try.  He said he squatted a total of 20 of the 35 days total.  My first thought was his CNS must have been fried from all of that loading, but he ensured that while the demand was high it wasn’t too taxing on his body.

His Program went like so:

Monday: 5 sets of 3 reps. (using your 5RM)

Tuesday: 3 sets of 5 reps. (slightly lighter weight than day 1, using your approx. 7-8RM)

Wednesday: off (maintenance work)

Thursday: 3 sets of 8 reps.  (using your 10-12 RM for the sets)

Friday: Upper Body work (no squatting)

Saturday: Goblets Squatting 3 sets of 10 reps.

That’s the short and sweet version.  He has included some of the accessory work involved as well, but you kind of get the idea.

 

Back on track to Deadlifting.

I received an email about Fridays Post about Suitcase Deadlifts (https://christangredicscs.wordpress.com/2012/11/09/exercises-i-love-doing-and-you-should-be-doing-too-suitcase-deadlifts/).  The question was about the equipment used.  Most gyms are not equipped with the 3 board block that I used in the video and would like to know what to use in substitution. 

You can use a stack of 10 pound dumbells at the desired height. (the top of the kettle bell should be about 3/4 of the way up your shin)

Another great option you can use should be available in every gym.  The stepper with risers.Image

Just adjust the riser height (should be either just the step, or with 1 riser).

 

Have a good week everyone!

 

P.S. My New York Football Giants have some real work to do.  The Bengals ripped them apart in every aspect of the game.  While it’s not 100% Eli Mannings fault, he has however gone 3 straight games without throwing a touchdown pass.  Hopefully the week off (bye) will allow the whole team to rest and get back into it.

I now give you the famous Eli Manning “dumb guy” face: Enjoy

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