Events for December 2022

October 3, 2010
October 8, 2010
Evil Dead(Lift)


It was back to more posterior chain work Tuesday night with some heavy, 5-rep DeadLifts.

Strength: 2x 5 warm-up, 2x 5 build-up, 3x 5 DL.
The set-up was structured so that all 3 final sets would be done at 90% of your 5-rep DL max (rather than the usual graduated approach, e.g., at 75-80%, then 90%, then 95-100%).



Supplemental: 2x max-rep BB Rows & 10-rep Paloff presses.
These are both excellent assistance exercises for the DL. Rows, either BB or DB, force you to keep good back posture and hip flexion while building up the ability to retract your lats through the DL movement. The Paloff press, as I am sure everyone felt half-way through the exercise, heavily emphasize core stability.



Met Con: 3x 10 box jumps, 10 burpees, 15 push-ups.
In groups of 3, complete the circuit of 10-10-15 as fast as possible but with only one teammate working at a time – so teammate #1 does 10-10-15 while the other two rest, and then #2 works while #1 & #3 rest. While speed is our usual ultimate goal, this time a heavier emphasis was placed on completing each exercise unbroken.




There’s a lot to comment on for this class, so let’s hear it people! This includes weights for the DL AND whether you worked up to and stayed at 90% for all 3 sets. Also, weight/reps for the rows and whether or not you were able to complete all Met-Con exercises unbroken.

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0 Comments

  1. Maiko D. says:

    How appropriate for the month. Now I have a craving for a horror movie marathon…

    Deadlifts – worked up to 3×5@190#, which apparently was more like 95% of my supposed 5RM (never tried more than 200#). Math skills, I lack them.

    Pendlay Rows – I don’t do well with these at all. Usually the back starts nagging badly but this time it was my left shoulder. Stuck with 65# and kept reps super low (5 max).

    Pallof Presses – Some dude calls them “belly presses” and now I know why. That was sneaky. Thumbs up.

    Workout – No surprise that I couldn’t do the push-ups unbroken. Everything else went smoothly though form went to shit in last round.

  2. Sara says:

    @Maiko – Your form did not fall apart. You looked pretty solid all the way through the 3 rounds.

    now for my results. I worked up to 3x225lbs. Not sure if this was 90% of my 5 rep max but I guessed that my 5 rep max was about 250 so this would be right if i guessed correctly. They felt good.

    Pendlay Rows – Another of my favorite exercises. I had to go very light due to discomfort I felt in my bicep when trying 135lbs. I settled on 65lbs and got 15 on each set. Could have done more but didn’t want to push it.

    Pallof Presses – All I have to say is I really need to strengthen my core more.

    MetCon – Well I felt rather sick all night after that workout. I did good with the burpees. Didn’t get more than 4 pushups in a row by the time I got to them. Towards the end I was only getting 1 or sometimes 2 at a time. I still haven’t gotten a good rythm when it comes to box jumps.

  3. Tom Brose says:

    I’m glad you all liked the variations I threw in. While we focus on “big” movements like cleans, squats, deads etc, there are a lot more “small” movements that we can use to compliment them.

    Maiko, your movements never deteriorated. Struggling to complete the reps comes with the intensity. Holding your standards is where you make the improvement.

    Some good adjustments on the deadlift. We still need to get some people setting up over the bar more. Its fine to drive your weight back to pry the bar away from the floor, but you need to set up in a position where you can keep posture. In reality, a max effort lift will have some rounding, but that shouldn’t be an issue in sub maximal 5 rep sets. They will get you stronger, but require a focus on technique. One more note on repping the deadlift: The weight should not just touch the floor, but actually come to rest. You maintain tension, but return to full starting position before the next rep.

  4. Maiko D. says:

    Ok, if my form didn’t exactly go to crap then someone needs to get on me about my push-ups. From what I can tell from that picture my push-ups are entirely too assy!

  5. edgy reggie says:

    Deadlift: I worked up to five reps at 374#. I felt fine, and I may have been able to do a little more (say 385#).

    Pendlay rows: I did two sets of 70kg (154#) x 10 reps. Coach noted that I needed to stick my chest out more; thus, I concentrated on that more during my second set.

    Pallof presses: Different but good. I’ll have to add these to my repertoire. 🙂

    Met-con: I was able to get through most of this session unbroken except for the last round of push-ups.

    Post-class: I worked on my double-unders, handstands, headstands, and kipping pull-ups.

    “Not too bad for an old man.” – CFDC’s own ODB

  6. Sara says:

    Maiko – I am not really sure what you are talking about. Your pushups were not too assy.

  7. Maiko D. says:

    my legs are sagging in the pic while my torso is relatively straight. So that creates a little “peak” where the two meet (my ass). It’s not terrible but it’s a less pronounced version of those ass push-ups you see girls do in HS gym class (hopefully everyone knows what I’m talking about). Whereas Salty’s push-ups, for example, are done with an actual plank form. Straight across, no noticeable sagging, no assiness or ass peak. I want my push-ups to look like THAT, not what I see in the picture.

  8. SaltyHat says:

    wait, how did my salty butt get dragged into this?

  9. Maiko D. says:

    I thought you wrote “saggy butt” for a sec and was about to scold you. No such thing as a saggy butt at our gym! Surrsly!