Coan - Phillipi Deadlift Program - Week 8

So, week 8 is upon us.  I actually never figured I would get this far, and considered after last week that I might have to slow down a bit.

Why?  Because week 8 of the CP deadlift program calls for this.

Deadlift - 1x2x430#

Speed Deadlift - 3x3x315#

Shrug - 2x5x305#

I warmed up with my normal sets, but have since taken out the 135# set, as it is at this point a waste of time to me, and extra set will only fatigue me much faster when I'm lifting this much.

So I went to 225# right of the bat.

6x225#, 4x315#, 2x375#, 2x430#

Yes, that is 2x430#, which according to the 1RM calculator puts my new 1RM at 442#, which is more or less the 450# I was aiming for.  It does come at a price though, as my arms are really starting to feel it from day to day, and it doesn't help that I've been dealing with tennis elbow issues for the better part of a decade. I'll write more on that later.

The actual 430# pull was interesting.  The weight lifting straps I have bought a while back make all the difference in the world.  There is absolutely NO way I could pull that much without seriously compromising form to the point where I wouldn't even attempt the lift at all.  Now it feels a lot more like I use my back and hips to pull the weight back instead of pulling with my arms or shoulders to get the lockout.  Form is extremely important this heavy.  To me it the difference between successfully getting the bar off the floor, and not even being able to move it.  If I don't set myself up properly, there is no way I can pull it.  On the other hand with the straps I can stay away from the reverse grip that lifters have to use to keep the bar from slipping out of their fingers due to a weak grip, and instead I use the normal grip, which allows me to setup more comfortably, and according to the video, with a much better form.

Fun, fun.  Just for the record, this deadlift workout happened on Oct 16, and 3 days later on Oct 19, I did another squat/deadlift session.

Squat - 8x135#, 6x225#, 1x300#, 3x275#, 5x225#, 5x225#

Speed Deadlift - 6x6x225#

Yes you read that right.  After pretty much maxing out on my squat without sacrificing form, I pulled 225# 36x in less than 10 min.  Still not close to the 72x270# that I have done in the past, but I'm getting there.  More work on endurance now that hockey season is getting closer.  Season usually begins at the start of December for me.