Globo Gym Workout – Kettlebells & Deadlifts – The Finale

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Globo Gym Workout – Kettlebells & Deadlifts – The Finale

Home-Gym-Strong-405#-deadlift

405# deadlift on Christmas Eve at L.A. Fitness

10:00 A.M. EST – Christmas Eve

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 405 x 1
(10:00 rest after warmup of 185 x 5, 245 x 4, 275 x 3, 325 x 2, 365 x 1)

Bench Press – 225 x 2 x 5 sets (warmup of 135 x 5, 185 x 5)

Neutral Grip Chins – 5, 5

TGU – 1L & 1R x 24kg

So this was the workout I’ve been training for since I started this blog. I’d wanted to hit 405# (4 plates per side) for a long time as my all-time max of 380 had stood since 2008. Weighing in at 225 means I’m still way below a 2 x BW deadlift to even think about being down the block from the neighborhood of strong but it was still a cool accomplishment. Having to use crappy hex plates at a globo gym wasn’t ideal but at least I was only going for a single so didn’t have to worry about how it landed.

My single on 385 back on Halloween was pretty ugly but the double on 385 back on December 19 was pretty decent so I didn’t think I’d have much trouble with 405. Still had to psych myself up for it, though, and finally just got into position and pulled. It seemed way tougher getting it off the ground but once I broke free from the Earth it was just a slow grunt and grind to the lockout.

Not sure if anyone else at the L.A. Fitness was paying attention but I felt good in having done it.

The rest of the workout was gravy after that so I just played around with bodyweight benches. I didn’t have a spotter or any safety arms so I stayed conservative with a bunch of doubles.

I have to thank Pavel Tsatsouline for a great program and it just goes to show that if you stick to the program you’ll be able to hit your goals. In the three programs I’ve completely focused on this year (Dan John’s 40 Day Workout, Vodka & Pickles, Kettlebells & Deadlifts) I’ve stayed the course and done the workouts as written and made some great gains. They weren’t easy and I could have simply sat on the couch and surfed the Internet but I built my own home gym for a reason and glad I did.

Next up – the Simple goal from Simple & Sinister starting in January 2015. My work schedule is going to be busy with writing and recording after work in the evenings so I’m just going to do S&S daily in the mornings.

I want to see how quickly I can do 100 one-hand swings in 5:00 and 10 TGU in 10:00 – both with 32kg. Having swung a 36kg bell for six weeks I’ll be working to test out of the 24kg the first week and move onto the 32kg soon after.