Starting Stuff: Camber Bar Bench Press 5 x 135 x 3
Low Box Pause Squats 5 x 155 x 3
Working: Deficit Deadlift 5 x 245, 5 x 265, 3 x 285,
Deadlift 2 x 315, 1 x 335, 5 x 175
Deadlifts were done fast, except for the 335 single which should have been at least a double, which as Jeff points out is 50 pounds heavier than anything I’ve pulled since Nationals. It would have been quicker if I hadn’t been off-center. How does that happen? Not paying attention, I guess. Paying attention to breathing, staying tight. Neglected set up. Need to get that grooved in better.
I felt explosive and strong today. I think the key prompt that Cathy gave me two weeks ago was, “Pull everything fast. Pull 135 fast. Pull 315 fast.” That, plus the deficit deadlift work, seems to be making me stronger and faster off the floor.
This makes sense to my “sprinter brain,” the part of my brain that is perfectly happy to find the rhythm and explode. It’s the same part of the brain that made adding chains to the squat bar so easy for me. It encourages you to lock in the movement the right way, then explode.
Actually, that is the process right now that I have to work through on sprinting itself.