getting fit and taking gains

Tag Archives: Deadlift

3 x 10 Deadlift



10 goblet squat, 35#

10 KBS, 53#

100m row


30 hollow body to superman


3 rounds

10 deadlift, 135#

50 ab mat sit ups


5 rounds

10 cal on the assault bike

5 kipping pull ups


6 rounds, each round to improve over the previous

400m row



Deadlift, work up to 1RM

7 x 83#

5 x 103#

3 x 123#

1 x 153#

1 x 173#

1 x 193#

1 x 213#

I try to be adventurous and open minded about fitness, so I did back day with a friend of mine. He does the more standard gym routine of isolation movements, circuit machines, dumbbells, and a little bit of lifting.
Lots of lat movements, it doesn’t really matter which ones.
Deadlift 3×10, 95-135-165
Row 2000m 8:59
I’ll just say that I love Crossfit and whole body workouts. The typical body building regimen is totes not for me!

1 mile run, 11min

(this was mainly a warmup and to get Fiona some gaiting practice)


5, 5, 3, 3, 1, 1




KBS, 35#

Ab mat sit ups


Pull ups, 5-4-4

Push ups, 10-8-8

Deadlift 5×5



15 deadlift, 123#

15 burpees


25 x ab roller

50 x ab mat sit ups

I was stretching and couldn't get over how much I love these shoes.

I was stretching and couldn’t get over how much I love these shoes.

EMOM for 10min

E: 5 deadlifts, 135#

O: 3 push ups

then, for time:

2000m row

50 jumping squats

30 hang power clean


15 toes to bar

30 V-ups

100 flutter kicks


1. Could have done more on the DL and HPC but I didn’t have any chalk and was using a mens bar (larger diameter shaft), so keeping a good grip was difficult. Not to mention I had sweaty palms from the gym being a billion degrees.

2. The push ups felt good, if I did this again I could do 5.

3. It’s getting tough to find a good ab movement! I want to do more T2B but it was hot in the gym and I couldn’t get a good grip, which is why I threw in the V-ups and flutter kicks.