Deadlift PR of 453 pounds at 194 Pounds Body Weight.

I am kind of going against everything I have said about how I have been training these days and yes for the most part I do not go under 5-6 reps minimum to keep away from injuries. But sometimes in the heat of the moment when everyone else is going for it, you just get drawn into it and have to go for it...

Anyways, yesterday we where doing heavy Deadlifts over at CrossFit Langley with 5 sets of 5 reps increasing the weight with each set. Well we got up to 403 for 5 reps on our 4th set and then the boys wanted to put the weight up to 453 pounds for a set of 5, I knew that was not going to happen for me but I thought I would give a single a try and see how it felt, any problems and I was not going to force it.

My first try was a fail , juts did not feel good off the floor so I bailed right away on it. A few minutes later and attempt number 2... It came up nice and never stopped till I locked out at the top easy, back kept straight all the way up and felt good during and after. There may even be some more left on the table for another day...

CrossFit Langley Deadlift - New 383 Pound 9 Rep PR

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.

403 Pound Deadlift Personal Best - 44 Years Old at 179 Pounds

Please keep in mind I am not a Powerlifter, powerlifting is part of the CrossFit workout program.

Yesterday was Deadlift Day at my CrossFit Langley Workout Gym and the program for the day was 5 sets of Deadlift reps adding weight to a max set of 5 reps, and this is how it worked out:

• Warm up: 5 x 135
• 5 x 225
• 5 x 265
• 5 x 285
• 5 x 313
• 5 x 363
• 1 x 403 (Personal Best for fun)

We did not plan the single rep of 403 pounds, but I felt good doing the 5 reps at 363 pounds and decided to go for it! By the way my workout partner Jeff also hit a Personal Best and got 403 pounds. Looking back at the video, I see I need to keep my back a bit straighter, got a bit lazy this time...

I'm not going to lie, I felt a little not in my back (lower right side) and I am feeling it today but it is just a very small muscle pull and other than a bit of discomfort I'm OK, I may even go to CrossFit tonight ;) 

By the way we finished this strength Deadlift workout with a 13 minute AMRAP (As Many Rounds As Possible) consisting of a rotation of 3 x 185 pound Deadlifts, 10 box step ups, and 5 pushups. I lost count but we did over 20 rounds…

I don't recommend going for Max Deadlift very often (As back injuries are not fun) but it is nice to see what one can do, now that I hit my goal of over 400 pounds I am content to lift sets for strength and may look at trying another Personal Best some time next year.

CrossFit Langley - Max Dead Lift

Working towards my goal of hitting a 400 pound Dead Lift... I am getting closer, this time around I got a personal best of 383 pounds for a single rep. It was also a pretty tuff week with lots of heavy lifting which does take its toll on you. I did try 403 pounds and got it off the ground but then stalled :(

Here is how my Dead Lift reps broke down:

• 225 x 5 Reps
• 275 x 3 Reps
• 305 x 2 Reps
• 335 x 1 Rep
• 365 x 1 Rep
• 383 x 1 Rep (First Attempt FAIL)
• 383 x 1 Rep
• 403 x 1 Rep (FAIL)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

• CrossfitLangley.com
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• 604.800.3318

Workout Journal - Deadlift - 383 Pounds for 1 Rep

A quick Workout Journal Update, this one you will see a video for in a bit once I edit and post it to YouTube. Today at CrossFit Langley I upped my Personal Best Deadlift from 363 x 2 reps to 383 x 1 rep, that 20 pounds can make a real big difference as I found out when I tried 403 for one rep and failed hard:) My goal is to hit 400 pounds!

At least I video'd it this time so I can see where my Deadlift technique needs some improvement.

Video samples taken from (www.crossfit.com)