Last year in November I did one of my last one Rep PR's (Personal Record or Best). It was for a deadlift and I did one rep at 403 pounds, at that time I was about 180 pounds. Following that PR I had several injuries, mostly small muscle tears and decided that one rep max attempts where no longer for me and so I now shoot for sets that are no less than 6 reps, or at least I shoot for no less than 6 so even if I only get 3-4 reps I am not hitting my max weight and playing it a bit safe in terms of avoiding injuries.

With all that said, I can still push myself and so in this video I take a weight that was only 20 pounds away from my one rep max and I achieved 9 reps. This tells me that I am getting stronger and this is always the goal, be better than you where yesterday, even if it's only just slightly :)

One of the reasons I feel I am getting stronger is because I have been working very hard doing a lot of weight lifting at my gym and I have been eating lots, I actually gained close to 20 pounds in just under three months and in this video I weighed in at 199 pounds that morning.

This Deadlift video was filmed at the CrossFit Gym I go to in Langley called Langley CrossFit, and was part of a three section workout that included:

Warmup 4 Rounds:

• 5 Bar Deadlifts
• 4 Ring Rows
• 10 Lunges
• 20 Second Arm Hangs

Main Deadlift Workout:

• Deadlifts 8x8x8x8
• Warmup - 135 x 8
• 225 x 8
• 275 x 8
• 313 x 8
• 383 x 9
• 6 Box Jumps in-between Sets

5 Round Metcon Workout: 

• 8 x Straight Leg Deadlifts with  (65 Pounds Dumbbells)
• 12 Box Step-ups
• 10 Lunges
• 20 Second Plank. 

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.