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Universal Nutrition Athlete Ben Rice RAW Dead cycle week 7... 1/13/11

155 views · Published 14 January 2011 · 3:39 · Indexed 20 September 2026

Channel: Ben Rice · 2011 · Sports

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Was still pretty beat up from my last 2 training days but thats what happens when you combine 3+ single lift focused cycles and run them all at the same time. still managed to put up a decent showing.

Deads all sumo (groin was very tight)
135x4
225x3
355x2
445x1
Add belt
535x1
595x1
635x2 (yay! redemption from 3 weeks ago)
675xmiss (psyched my self out a little too much)
535x3x3 30 sec rest periods

squats (Ben Seath style. slightly wider then shoulder width stance, deep as I could sink em)
135x3
225x3
345x5
405x5
455x5 (last to were only about an inch or 2 below my lower back was fried and I couldn't bury them)

Beltless Rep Deads
505x11 (+1 paused rep after 15 sec break)

GHR
BWx10x3

ab work 
BW lower, weighted upper

All in all a pretty good session especially considering how tired I was heading in. The rep deads are coming along and once I hit a set of 15 I'm ready to throw on a belt and go for my actual goal. My big issue with my heavy deads right now is my speed off the floor. Something that has always been a strength of mine. all my top sets look slow but solid. My goal now is going to be making them faster and solid.  To get my squats in I haven't been doing the excercise that I feel has always been my best deadlifting weapon. My SLDs I took a much needed break from them but I think it is time to bring them on back into my program and get my start speed back. At the conclusion of week 10 I'll also be throwing band deads back into my arsenal. The faster I can get those deads moving the less energy I'll expend on each attempt and the more weight I should be capable of pulling. Some minor adjustments will be made for next week and some major ones after week 10.

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