Off-season training

[Alan H]

FAST deadlift day

Stretch Cage
Stationary bike warmup .... 4min
Light hang cleans ... turned into a "help me with my hang cleans" with Donna Pierson, who really wants me to loosen up my shoulders and get Rippetoes' book. both of these are good ideas.

FAST deadlifts ... 3 x 4 x 185 / 2 x 4 x 225 / 4 x 275 w-belt / 4 x 1 x 315 w- belt...NO STRAPS. I can barely hang on to 315.
1-leg Romanian DL ... 3 x 5 x 55 lbs each leg

landmines ... 3 x 10 x bar+65
Bulg split squats ... 2 x 6 x 70 each side


I wore a Valeo velcro belt for the dl's at 275 and 315, just to see what it felt like, since if I do this powerlifting meet, I'll probably wear it. Neyah....whuddevah. I also tried alternating grip at 315. It was fine, it did help a little bit.