Deadlift

Last week I had a little confusion between the proper technique from the instruction of Dave Tate vs. Mark Rippetoe. That confusion has been cleaned up and I am looking forward to lifting strong today! As you progress in a lift, technique becomes even more important. Deadlifting just the bar at 45lbs. with bad technique is not going to throw your back out or cause any damage. Doing it with close to 400lbs. will. This is not to justify bad technique at a lighter weight. As weight increases technique should not suffer. I've seen guys that have spot on technique in the gym when they are warming up, but when it comes to their work weight their eyes where bigger then their strength.

I worked the deadlift last week with 360lbs. 5x1. So that no one is confused this means 5 reps of 1 set. It is important when lifting heavy to reset after every deadlift. For me this means to let go of the bar, reposition the feet then lift the next rep. This will ensure that you do not bounce the weight off the ground. I did not do this last week which meant that the only true DEADlift was the first.

"'Lower back strength is an important component of sports conditioning. The ability to maintain a rigid lumbar spine under a load is critical for both power transfer and safety. The deadlift builds back strength better than any other exercise, bar none. And back strength built with the deadlift is useful: while the bar is the most ergonomically friendly tool for lifting heavy weights, a 400 lb. barbell deadlift makes an awkward 85 lb. box more manageable." (Rippetoe, Kilgore, 2007)




Deadlift 5x1
then
20 Double Unders
20 Box Jumps (26in. Stump)
5 rounds

What the Girls did:
100 rope turns
10 sit ups
5 rounds