285-295-305-315-325-335-340 Rx'd

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211103/
Deadlift 3*7/
Deadlift 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments./
20-40-60-90-100-110-115kg(2)/
수요일 저녁와드/
그립이 풀려서 실패함

CFWUx2 BS 10 10 5 3 3 1 10x135
179 201 223 234 245 256 267(3singles)

225-275-320-365-380-395-410(1 rep only)

95. 115. 125. 125. 125. 125. 125kg

315, 325, 335, 345, 350, 350, 355

7x3 @ 275#

375-380-385-390-400-415-420 (beltless)

For SLiPS I did some straddle stretching. Freestanding handstand lower to chest. Free handstand stiff/stiff lowers. 1 free handstand for 10 breaths and a 90 second wall handstand Pr! Single leg planks 3x:30/leg (1m straight) 3x :10 L sit flutter kicks on floor! (Ridiculous) 3x :20 scales each way 

265-305-345-365-375-385-385

Broke into 2 parts
Supplemented dead lifts with sprints

This is a big win for the consumer. 

Simple tip to know if something is healthy or not: If the label or packaging has bold text telling you how "healthy" or "nutritious" it is, then it's probably not. 

Completed 2019-11-12
135-185-215-245-245-245-245

Due to travel conflicts, I reordered my WODs and I completed this one today, Wednesday, 11/12. I mixed in 4 minutes of each SLIPS element between DL sets, which were :
200-210-220-230-240-250-260

275, 280, 285, 290, 295, 300, 305 Rx 

315-315-325-325-335-335-345

F/31/170

Deadlifts
5-3-3-3-3-3
135#-155#-175#-195#-205#-215#

Didn’t have time to get that last set in before work. 

A day late, but I am catching up. 
225-245-265-285-295-305-315

M/34/5'10/190

275-295-315-335-345-355-365

Probably could have ended at 385 but  with the Open tomorrow....

155/155/160/160/160/140/140

225-245-275-285-290-295-300

7x3 DLs

Warmup: row 125, 250; 2 x4 yoga pushups; 2 x 30 sec eccentric pullups; hexbar DLs 150x5, 180x5, 200x5, 220x3

7x3 hex DLs: 240, 250, 260, 270, 280, 290, 305#

2019 3RM

135-165-185-215-235-235-235
stayed light to keep noise down in the house and not piss off my wife!

Scaled to
5x105#
5x125#
3x145
5x170
5x195
5x225

225-275-315-315-335-335-345- and another 345 (3)

Followed by- 
deadlifts 3-6-9-12
315-275-225-185

3reps: 85#-95-105-105-115-125-125-135-145
With 5 burpees in between sets.

M/44
Deads 5/3/1, 3x5, 235-275-305(9)

Kept it to 315 lb Don't really trust my back these days

225-275-325-375(1)-345-355-375(2)
More of a grip issue than anything else. Are straps allowed?

225-225-245-245-245-245-255

225/235/245/255/265/275/285

SLIPS ✔

405 - 425 - 455(pr) - 475(PR) - 495(PR!) - 475(F) - 405lbs

205(5)/225(4)/255/260/265/270(2)/275(1)

Deadlifts 3@135/155/185/195/205/210/185/185/155/135
(Barefoot )
Felt tired & weak today. 

34/M/5’9/195

225-275-315-365-405-425-435 PR! 

275

315/345/365/395/405/415

Looks delicious!

100✅-110✅-120✅-130✅-140✅-150✖️
Today is not the Day

(kg) 145-160-170-175(2)-170-170(1+2[grip])-165
+SLIPS

I always love a heavy deadlift day. I will be curious to see how the loads lifted today will compare to the sumo deadlifts from October 20. Here are some thoughts on this workout:
Deadlifts: As with most heavy days, the majority of my athletes will attempt this workout as written and utilize loads that allow for sound mechanics. Ideally, all sets will be above 80-85% of the heaviest load lifted for the day. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads on sets 4-6 and then deload for the final couple of sets.
For less experienced athletes, I will manage the loads so that they are lifting heavy loads relative to their capacity, but always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself. 
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

315-335-355-375-395-405-415(only completed 2 reps)

415

did 5 sets, 135 first then every increase was with 35# plates, 4 like that and got to 415. Which felt quite heavy. No need for 6th and 7th. I believe that might have been a Pr too. All 3 reps each set from a dead stop. First rep last set lost my lumbar a bit. I was able to correct that on the last two somewhat, but werent with perfect tecnique. And bar got really slow. Got up though. 👌. Did slips as warm up like this

2 rounds
Juan Acevedo’s target game for scales x 10 each leg front and back
ring L sit 10”
tuck free handstand x 10”
ring plank to pushup to tuck x 3
Dynamic straddle stretches and tot soldiers

I will do 1 min of each of this x 3 rounds now

Scale total front + back (15” each)
L sit paralete 1 min acc
Tuck handstand 1 min ac
Plank on ring 1 min acc
Standing straddle 1 min

(In Kg)

80-100-110-120-130-135-140(PR)

Think I have a 150 1RM in me now

120-130-140-150-160-170-180 kg

135, 225, 275, 295, 325, 345, 350

M/45/6'2"/180#

255-265-275-285-295-305-315#

455

205-225-235-255-245-255-265
SLIPS are interesting!

5-5-5-5-5-5-5
135, 155, 185, 205, 215, 215, 215

Could have gone a bit heavier on 3 rep scheme, but I’m actually maxed out on plates at home. Need another pair of 45 and 25 # bumpers. 

245-255-265-275-275-275-275#
Probably had 5, maybe 10# left in the tank at set 5, but happy with this on an early morning workout.

Yum!

135/225/275/315/335/355/365
2 min rest between, OH grip until last two sets, then alternating, 3RM PR

275lb-295lb-295lb-305lb-305lb-315lb-315lb
Then, 2 rounds of 1 minute R to L Front Scales, 1 minute of R to L Back Scales
Then, 4 rounds of 30 seconds Hanging Tuck Hold, 30 seconds Pike Hold (dead bug on floor)
Then, 1 minute handstand hold, 3 minutes Handstand Descent Practice (Tuck/Pike/Straddle downs)
Then, 1 minute each of: Elevated feet plank, Side Plank (each side), elevated feet reverse plank
Then, 1 minute Couch stretch (each side), 2 minutes 4-way wrist stretch

Worked up to 315 for 2 sets.. then 325 for 3 sets... just the right weight! Will do SLIPS tonight.

A much needed step in the right direction!

A reminder that companies will try to deceive you at all costs to help their bottom line. Education is your defence in navigating industries that have little regulation... And if you don't want to feel like a conspiracy theorist, eat whole foods and avoid anything with a label – then you won't have to question it!

Deadlifts x3@ 195, 205, 215, 225, 235, 225, 225 lb.
Inversions for 5 minutes before deadlifts. Added 4 minutes total of front and back sales after first 4 sets of deadlifts. Added 3 minutes total L-sit bar hangs after last 3 sets of deadlifts. 

275-275-295-295-315-315-315

Started with 20 minutes of SLIPS 

All my patients (kids) know that cake is a once in a while food. But this sort of deceptive marketing has created a food culture that has allowed cake equivalents to be served for breakfast, lunch, and dinner. Under the marketing of “healthy food”, people end up eating more sugar than daily maximum recommendations by breakfast. It’s the recurrent daily sneaky sugars that add up. The 19 grams of added sugar (x 2-3, no one ever has only one serving) in a bowl of cereal marketed as “nutritious” is what has led to an epidemic of diabetes. Add juice and you might as well lightly sprinkle some metformin into it. 

INTENDED STIMULUS
.
Heavy Day! Last time we got heavy from the ground in this kind of context was in 191020. That day we were doing sumo instead of a traditional deadlift. If you performed that workout, go an check your notes. What did you learn that day? Did your build-up strategy work? Was the changed position beneficial to you? Could you bring some of the things that worked that day to our practice today? Once you have done that, then get ready for some action. Today let's go for max load, not volume. Use your seven sets to build to the heaviest triple you have today. Let mechanics dictate when you have made it there. The focus is on building, not the weight but your body, your movement. Use the load as a way to get you stronger, not weaker. If you find a load that is going to !@#$ you up, deload! Athletes new to the deadlift can use the drills proposed.

On SLIPS, let's go back to the target game! Can you change the target from what you used last time?


Option for Deadlifts 

5 SuperSets
10 barbell good mornings
10 chair deadlifts

4 SuperSets
8 slow descent KB deadlifts
4/4 single leg deadlift

Champions Club Scaling Notes

RANT
I always find it interesting how the Compare-to links on max effort days go back to the last time we did that EXACT rep scheme, and not the last time we did a similar rep scheme, or even last time we did the same movement. The way I interpret doing 7 sets of 3 instead of 5 sets is we are looking to not hit a max weight, but a heavy weight we can maintain for all 7 sets. (The extra number of sets would make it more difficult to hit a true 3 rep max - although that could be the purpose if you wanted it to be). But my point is that difference is a really, really specific adaptation that is not really that important in my opinion. The important thing is the deadlift. Wait, never mind. The important thing is the squat inside of the deadlift, and the way "deadlifting" really emphasizes certain principles of squatting. Mainly midline stability.

There is nothing different here than the Sumo Deadlift 3-3-3-3-3 workout that came up a few days ago, or the 10-8-6-4-2 deadlift workout that came up before that. The "code" is different, but the principles and general movement still applies.

Check any one of the last deadlift days for scaling notes.

Globo scale -as rxed.  If your gym yells at you for loud noises put down pads and lower the bar slowly between reps.   If all you have is a smith machine load it up and do smith machine rack pulls, then do some dumbbell single leg deadlifts to work the stabilizer muscles.  If you only have dumbbells, work up to a heavy 3.  If you max the dumbbells do AMRAP sets.  If the heaviest available dumbbells equal under 50% of your 1rm, do single leg deadlifts with two dumbbells, 3 left then 3 right; do AMRAP sets if you max.