April 5, 2013
April 7, 2013
Sunday, 4/6/13

8 x 3 Deadlift

Accessory/Stregnth Supplement:
3 rounds NFT of
20 paces Walking GM,
20 BB Shrugs,
10 Side-Bridges/side, and
5 Manual Hamstring Raises



  1. Charles says:

    Newbie PR for multiple sets of DL’s, 195, first time ever above BW. I partnered with Smiling Dave, who matched (at 1.5BW!).

    Also, for you Cali fans (I’m one, did Elements in Aug w/her) go to below, start w/#44…unless you’re not into funny x vulgar humor (you’ve been warned, ok?):


  2. Katie says:

    Smiling Dave! I love it! In addition to Asian Dave, and Springy Dave.

    Congrats to the OTHER Dave and Kathy on running the 10 Miler today!

    I worked on single-leg deadlifts under Steph’s watchful eye to work on strengthening my hips, especially the right one. Man, those things are hard!!! I think I did 3 sets of 4 on the right, 3 on the left, and worked up to 45#. (tried 55# but it was too heavy) I was amazed how quickly my hip muscles got tired. I’m happy to be working on this and grateful to Steph and Chris for helping me out!!

    I also underestimated the “accessory” work, which also kicked my ass. Used 26# KB first round, then went to 20# DB. No manual hamstring raises needed — my hamstrings are already feeling the work!

    Congrats to everyone on a great Open season!!