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Los Hispanos visitan la - powerlifting deadlift

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Foundation D2, Dead lift day 1 --only main lift days numbered. Other days included as appendices at the end of the workout description Dead lift Warm-up: double over hand, no belt 165 x 10, 275 x 5 Reverse grip, add belt 385 x 5, 385 x 5, 385 x 5 Front pull-ups +10 x 5, +10 x 5, +10 x 5 --body weight 217 lbs One-arm rows 70 x 5, 70 x 5, 70 x 5 --elbows out to hit mid back Hyper-extensions +66 x 8, +88 x 7 Thoughts and next week Next dead lift session is 419 x 5 x 3 (weight x reps x sets), followed by 468 x 3 x 3, before a drop to 5 x 3 three weeks out. Pull-ups went well. Heaviest pull-ups I've done in over 10 years. At a tender age of 22 I could hit 6 4 sets of 6 with a top set of +40 at a body weight of 175ish. Long way since the days of thin. I'll stay at the +10 for three weeks total and work on hitting all the reps with less kipping. I had planned to do barbell rows, but decided I could better control which muscles I was using with one-arm rows. Next week I'll jump to 80, or 85 lb dumbbells, possibly more. On hyper-extension I held the weight on my chest in a fashion akin to the completion of a row. In the past I have held the plate on the back of my head. Some points and counterpoints on the two styles. For the method in this workout I get a better mid back and erector response up to my trap attachment, but need more weight which becomes troublesome to hold. I don't fit well between the handles holding full size plates during the movement. For the method with the ... powerlifting deadlift

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