Friday 3/14/08 – kettlebell and deadlift

330pm

1. long cycle w/24kg – 16/4:00

2. 1-arm jerk w/32kg – 10+10

3. deadlift – 135×5, 225×3, 315×1, 405×1

4a. chin-up – bwx6,5,4

4b. 45 degree back raise – 45×12,10,8

5a. side bend – 2×8+8

5b. reverse sit-up – 2×8

Done.  Eric Liford “twisted” my arm into doing the WNPF GA State Powerlifting meet (which is in 3 weeks BTW!)  I haven’t trained PL with any sincerity in a while due to the upcoming kettlebell meet in Vegas I am preparing for so I decided the deadlift-only class at the PL meet would be the way to go as I feel that deadlifting and long cycle can be trained pretty well together.  Here’s the kicker, I only have 6 deadlift training sessions prior to the meet and I haven’t done ANY heavy deadlifting since last November.  It felt good to know 405 could go up without any problems pretty much any day of the week.  DL PR is 463 at 205lbs, I’m hoping to be <198 at the April meet and pull around 450-475 then 500+ by WNPF Worlds in Atlanta in November.  Should be a fun ride!