My Road to a 4x Bodyweight Deadlift: Episode 13

by Jordan Syatt October 13, 2014

My Training Log

Week 4, Day 1: Squat & Deadlift Workout

Awesome workout.

Seriously, very happy with today’s session.

Especially my Deadlifts.

You’ll see why.

1) Beltless Sumo Deadlift: 3 x 5 @ 405lbs

An all-time beltless Deadlift PR, this was shockingly easy.

I wasn’t planning on going beltless today (I went beltless for the past 3-weeks) but I ended up forgetting my belt at AMP Fitness so I just said fuck it and went for it anyways. 

Very happy I did.

Fast, explosive, and technique felt on point.

2) Beltless Squat: 3 x 5 @ 255lbs

The Deadlifts destroyed me which made for a pretty shitty squat workout.

It’s hard to tell on the video but I could actually feel myself “stutter stepping” on the way down which ruined the fluidity of the movement. 

I ended up dropping the weight to 245lbs for the last set which helped a lot and made the movement feel exponentially better.

Friday’s workout starts with Squats so I’m excited to see how I feel when I’m fresh and not fatigued from Deadlifts.

3a) RDL: 3 x 12 @ 245lbs

First and foremost, the oddly long and drawn out, indistinguishable sound at the beginning of the video is my friend, Eric, letting out a massive fart.

Hence the laughing and brief discussion.

Farts aside, I kept these light on purpose since I was so fatigued during the squats. I figured I might as well keep it light and just work on speed & explosiveness.

3b) Front Loaded Barbell Rev. Lunge from Deficit: 3 x 10/leg @ 135lbs

These suck.

Holy shit, these suck.

I had to take a 90-sec break in between legs because I was so burned out from the first side. 

My glutes are going to hate me tomorrow.

Briefly, starting on a slightly raised surface increased the range of motion (ROM) and using the front loaded position forced me to stabilize using my abs far more than if the bar was on my back.

Overall, a truly phenomenal drill.

Did I mention that these suck?

Because, holy shit, these suck.

That’s a Wrap!

Start to finish, warm-up included, the entire workout took just about 75-min.

It would have went by much faster but between Eric’s farts and the horrendous Barbell Reverse Lunges, I ended up taking much longer rest periods than expected.

Overall, very happy with this training session and am wicked excited to progress through the rest of this 3-week phase.

-J






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