My Road to a 4x Bodyweight Deadlift: Episode 21

by Jordan Syatt November 8, 2014

My Training Log

Week 7, Day 1: Max Effort Lower Body

This week marks the beginning of my peaking phase for the coming meet.

Officially 12-weeks out, I’m switching to a concurrent periodization model that, on the surface, resembles that of Westside’s Conjugate System but is actually very different. 

First day went very well including a huge all-time Deadlift personal record.

1) 4″ Raised Sumo Deadlift: 3 x 5 @485lbs

At my previous meet I maxed at 490lbs and it was struggle. I strained my pec pretty badly on that pull as well.

So starting this 12-week phase by pulling 485lbs for an easy set of 5 was a huge confidence boost. I’m very excited to see how things keep progressing.

2) Squat: 1 x 5 @275lbs

After 2-weeks of no squatting I decided to give it a shot but my hips are still pretty cranky. I worked up to 1 heavy(ish) set of 5 at 275lbs and then called it quits. No reason to keep pushing through the hip pain.

3a) Barbell Hip Thrust: 3 x 12 @ 255lbs

In addition to lighting my glutes up they also made my hips feel great. 

Going to focus on improving these a lot over the next 3-weeks.

3b) Superman Push-Up: 3 x 10

Brutal core stability drill.

If you want to give it a shot, watch this instructional video.

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