I saw this challenge online sometime towards the end of November last year. I was pretty excited about it because I thought that I could do well. Honestly, who doesn’t like to do something they are good at.
So the challenge is
Amrap 30 min of Deadlift 315/205
Before I took this challenge I had to take into account safety. So, here are the safety rules that I followed and recommend you do the same.
1. Singles Only.
Every deadlift on this challenge got its very own setup. If I am going to do this many deadlifts then I want to be sure that they are as good for me as possible. I made sure that every single rep received its own setup. I practiced this every time. I paid attention to it. I also, had a coach watch my form and let me know when it needed more attention.
2. Set a cadence.
This isn’t meant to be an all out effort and see what happens, or maybe it was, either way, for me, I set a cadence. I started with one lift every 15 seconds. After, 15 minutes I increased my cadence to 1 every 10 seconds alternating minutes with 1 every 15 seconds to rest. I may have been able to go faster the whole time, but really I would rather try the challenge with a heavier weight.
3. Quality of Quantity
I went into this challenge knowing that I could do more if that was the goal. My specific goal when accepting this was that i was going to do it Sumo style and would not let any reps come at the cost of getting better. I always want to get better, not get more.
I used a grip that comes at a cost of grip strength. Both palms facing down. I wanted to be sure that my grip would go before my deadlift mechanics. If I used wrist straps or an alternated grip then my weak point my have been elsewhere.
5. Be Realistic.
I did this challenge at 315lbs. This is 57% of my current 1 rep max. Also, I weigh close to 250lbs. So in other words, for me this isn’t a lot of weight. I also deadlift a lot. I like to deadlift. I want you to be realistic as well. If your max is 335 don’t expect to do more than 3 reps in 30 min. Build your own challenge and be sure to add your own safety. Plan a rest day after you do this. After, I finished I laid in extension most of the day and ate a ton of good food. I couldn’t think of a better way to spend a Sunday afternoon. Also, I rested the next day. Just to be smart. The point is, don’t do this if you have big plans the next couple of days.
6. Have Fun!
Challenges like this are physically and mentally taxing. I think that is what I enjoy about them, I hope you do to. If you are not sure how to complete this challenge or prepare for it, please ask one of your coaches for assistance.
7. What I learned?
Planning and sticking to a plan, usually works better than going on a whim. I think this applies to most of my life as well as deadlifting. I really like these challenges. I guess that is why I do them. I am a dead lifting machine. I did 147 reps at 315lbs. That iss 46,305lbs moved. As much as I loved this challenge, I am planning on doing it again with heavier weight. I am tired, but not sore. If I did this challenge with a movement I don’t do often or with an uncomfortable weight it would have trashed me. I feel really good.
8. Good luck.