The skinny: deadlift session followed by a walk. I had more hope for the walk but I felt the piriformis start to tire just past mile 2 and so I cut it at 5K.
15:30 pace today, in great, sunny weather.
Oh, the deadlifts:
Low handle: 10 x 134, 10 x 184, 1 x 224, 1 x 254
High handle: 1 x 314 (didn’t budge the first attempt but got it on the second)
Three 45 lb. plates!
Work sets: high handle: 5 x 279
low handle: 5 x 254
Then the walk:
Next project: get 3 plates in the low handle position. Current best is 284 but I was close to 301 last weekend, when I didn’t feel that good.
Commentary:
Yes, Alan Thrall makes some good points here.
But, but…I find said standards “fun” and a nice goal to try to attain.
So here they are (trap bar dead lift; my AG, and yes, I am in the lower part of it)
(from here)
Note: the strength level listed here are for open; my age group and for the 50-59 age group (because I am early in my current age group)
I like aiming for titles like “advanced” even if, yes, it doesn’t mean much. It is my “competition” and, let’s face it, for age groupers, unless you are at a national competition, how well you do in your age group depends on who else shows up…unless you are really good, and I am not.
It is harmless fun, period. And yes, I’ll keep aiming for “more”.
My progression:
August 5, 2019: managed a High Handle hex dead 225 (1 rep)
August: typical sets were 4 x 175, 4 x 195 (handles up)
September: 4 x 205 head dead (handles up)
November: got 4 x 225 hex dead, handles DOWN
December: got 1 x 225 bar dead, then 4 x 225
December 20, 2019: got 1 x 230 bar deadlift
DEcember 25: got 1 x 233 bar deadlift (home)
Dec 27: got 1 x 235 dead
Dec 29: got 1 x 240 dead (bar)
2020
Jan 11: got 245 hex dead (handles down)
Jan 25: got 255, then 260 conventional dead
Feb 1: got 255, 260 Sumo, 6 x 233 conventional
Feb 8: got 266 conventional, 5 x 238 Sumo.
April 5, 5 x 244
April 18: 5 x 244
Gap for sore back: switched to low handle trap deads
May 23: 10 x 206
June 7: 10 x 217
June 20 1 x 250 trap
July 4: 10 x 222
August 1: 4 x 250 (trap, low handle)
Gap for Virtual ultra (24 hour)
August 22: 4 x 254 (trap..low handle)
August 29 1 x 274 (trap, low handle)
September 5: switched to full stop deadlifts: sets with 244
September 12: 10 x 222 (full stop)
September 27 4 x 254 5 x 244 (full stop)
October 4deficit: 10 x 134, 10 x 184, 5 x 224
regular: 2 x 259; didn’t try a 3’rd rep as I felt a tug in my right hamstring (high)high handles: 10 x 224:
October 17: High handle: 5 x 254, 5 x 264 (fairly easy)Low handle, neutral: 5 x 244
October 24: High handle: 5 x 264, 5 x 274, low handle: 10 x 224
October 31: 1 x 254, High Handle 1 x 284, 1 x 274
November 7: High Handle: 5 x 274, Low Handle: 5 x 249
November 14: Low Handle: 1 x 254, High Handle: 1 x 289, 1 x 294, Low Handle: 10 x 224
November 18; High handle 10 x 234 (by accident; added an extra 5 to each side)
November 21: Low Handle deficit: 1 x 254. High handle 1 x 301, 10 x 244. Low Handle: 10 x 224.
November 28 Low handle 5 x 254 (no bounce)
December 5 Low Handle 1 x 284, 10 x 229. (no bounce)
December 12 High handle: 1 x 274, 1 x 304 (easier than the 301 2 weeks ago), 1 x 274, 10 x 244
Low handle: 10 x 224
December 19: 5 x 274 high handle, 5 x 254 low handle. (missed 301 low handle 4 times)
December 26: High handle: 1 x 314, 5 x 279, low handle: 5 x 254
About 90 lb. gain in 17 months. Better than no gain.
Comparison using the 50-59 age group standards for males 190-200 lb, the hex bar standards are about 22, 24, 26 lb. heavier than the trap bar:
numbers: 190; 22, 24, 26. 200: 22, 23, 25 (novice, intermediate, advanced categories)
Life of an old goat 