200# Deadlift: Done!

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A few weeks ago, I mentioned that I was going to attempt a 200# deadlift PR this week. Well…  I did it!

After completing my prescribed deadlifts for the day, I loaded the bar with 200#, took a deep breath, and picked it up!

WOOT!

It was heavy, but not that heavy. I mean, I wouldn’t want to have to carry around 200 extra pounds with me wherever I go, but it was a manageable amount of  heavy. Again, I say: WOOT!

After picking it up and putting it down — I did not drop it; I lowered it — I did all of the following:
– Super dorky karate kicks
– Bounding vertical jumps
– Yelled “Take that!” to no one in particular
– Got tears in my eyes (Someone must have been chopping onions in the gym.)
– Did the Deadlift Dance™ which looks a lot like the funky chicken
– Screeched “Did you see me? Did you seem me?” at Dave
– Picked it up and put it down again, just to make sure it wasn’t a fluke

It was pretty much my greatest deadlift workout ever.

Here’s what the rest of my strength workout looked like…

WARMUP
5:00 treadmill: started at 3mph and increased speed every minute t0 4 mph

Instead of stretching, we’re changing up our warmup to focus more on gentle movements that mimic what we’re doing in our workouts. We spent about 10 minutes just moving around:
air squats
arm circles
straight-leg march
cat-cow


STRENGTH
Deadlift
3 @ 70% of max =145#
3 @ 80% of max = 165#
max reps @ 90% of max = 185# – I did 4.
PR attempt: 200# – I did it!

Overhead Press
3 @ 70% of max =65#
3 @ 80% of max = 70#
max reps @ 90% of max = 80# – I did 3.
volume set: max reps @ 70% of max = 65# – I did 8.


CASHOUT
2 X 5 body rows
handstand practice against the wall

I have to admit, reaching this goal feels very, very good. I’ve been chasing the 200# deadlift since I started CrossFit training about four years ago. I’ve been close before, but life and health issues interfered. I’m taking this little success as a sign of more progress to come. I wonder what to set my sight on next?

hr_brown

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Posted by Melissa Joulwan April 14, 2013
IN Blog
TAGS: PRstrength

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