Drew Sheffield's training log

I'm currently training for the 2010 Night of the Living Deadlift contest on October 23rd in Elizabethton, TN.

I was planning on competeing last year but decided tearing my hamstring a month before the contest would be more fun. FWIW, it was not fun.

Also, I had surgery to remove bone spurs in my right AC joint about 6 weeks ago so I'm easing back into training.

I figured since APT is sponsoring the meet and APT's sponsorship has done so much for me over the past few years I would post my training log here.

06/23/10

cambered bar good mornings off chains
barxbunch
145x5
235x5
325x3
375x1
415x1
475x1...PR...
505x1
525x1
555x1

sumo pulls from floor
225x3
315x3
405x2
495x2...all light and easy...just to get warmed up...

rev band sumo deads...not full sumo due to width of rack...Goggins' idea for speed pulls...all light and easy...
605x2
605x2
605x2
605x2
605x2

GHR
4x10...doubled mini band...

ghr abs
4x10

I've been doing various shoulder rehab stuff every day and it's really starting to feel good! I can't wait to start using more than the pink dbs.

07/04/10

cambered bar box squats
barxbunch
145x5
145x5
235x5
285x5
325x5
375x5
415x5
465x4...missed #5 twice...still a PR...

sumo rackpulls from knee caps
245x5
445x5
535x5
625x5
715x5
765x5
805x5...PR...

GHR
4x12

stability bal rollouts
4x12

kettlebell suitcase deadlifts
3x8 each side

dbl overhand bar holds
315x20secsx3

07/07/10

chain suspended SSB GMs
barxbunch
145x5
145x5
235x3
285x1
325x1
375x1
415x1
465x1
505x1..PR...

6" deficit conventional pulls...all done beltless...
315x5
405x5
495x5
545x5...probably a PR...

round back SLDL
185x5
235x5
275x5

GHR
4x10

stability ball rollouts
4x10

db curls
4x15

07/10/10

cambered bar box squat
barxbunch
145x5
145x5
235x5
285x3
325x3
365x3
415x3
465x3
485x3...PR...really really hard...

cambered bar close stance raw squats
235x5
325x5
375x5

rev hyper
5x10

leg press
5x15

spud abs
4x15

sled trips
1platex3 trips around bldg

07/14/10

sumo pulls wearing Darrells OVERKILL MAGIC SQUAT SUIT full reset between reps
245x3
245x3
335x3
425x3
515x3
625x3
715x2
757x1...fast and easy...I'm excited...

SSB GMs
225x5
275x5
315x5

RH
5x10

abs
4x10

brocep curls

757 pull

https://www.youtube.com/watch?v=5rFv_LySNkA


07/18/20

diesel crew shoulder warmup
https://www.youtube.com/watch?v=xCp-YynBEvE

a bunch of facepulls

SOHP DBs
10sx20
15sx20
20sx20
20sx20
20sx20

db curls
a few


07/19/10

diesel crew shoulder warmup

internal/external rotations

DB bench press
10x20
15x20
20x20
25x20
30x20...lol...PR!!!...

DB rows
20x20
25x20
30x20
35x20
40x20

standing DB press
10x20
15x20
20x20

curls
4x12






WOO WOOO

the shoulder feels stable painfree

07/21/10

diesel crew shoulder warmup

foam roll the hamstring and IT band

light leg curls x 11ty

SSB GMs
barxbunch
155x5
155x5
245x5
335x3
335x3
335x3

raw sumo deadlift standing on a plate
245x3
335x3
425x3
515x1
605x1
700x1...huge PR...
605x5

GHR
4x15

RH
4x10

curls
some

KB rows/shrugs
some...real light..

07/23/10

diesel crew shoulder warmup

standing db press
10x20
20x20
25x20
30x20
30x20

low incline db press
20x12
30x12
35x12
40x12
40x12
40x12

seated rows
100x15
140x15
180x15
180x15
180x15

facepulls
4x15

07/24/10

parrallel box squat with light briefs
barxbunch
155x3
155x3
275x3
275x3
385x3...add belt...
501x3
540x1
584x1
606x1

free squat with light wraps
606x1...i hate wraps...

cambered bar squats...low box...narrow stance...raw...
275x5
319x5
360x5
385x5


07/28/10

sumo deadlifts...light briefs on all...
315x3
405x2
495x2
505+120cx1
505+200cx1
505+280cx1
505+320cx1
505+360cx1
505+400cx1
https://www.youtube.com/watch?v=LEoL-anK1NY

SSB gms
145x5
235x3
285x3
325x3
375x3
415x3

lat pulldowns
5x15

db curls
SUNS OUT GUNS OUT!!!

07/31/10

buffalo bar squats...light briefs/belt on all...
496x3
540x3
580x3
606x3

cambered bar box squats raw
325x3
375x3
415x3

leg press
4x12

GHR
4x12

spud abs
5x15

lat pulldowns
4x15

bb bench
barxbunch
95x5
95x5
95x5
95x5
95x5

08/04/10

cambered bar suspended chain gms
barxbunch
155x5
155x5
245x3
335x1
425x1
475x1
515x1
565x1
605x1...PR iirc...

conv deads with stiff bar
465x1
555x1
625x1...easy but hamstring felt funny...was planning on pulling 675 but decided to shut it down...

coast to coast box squats with cambered bar
155x10
205x10
205x10
205x10....hips are going to be sore tomorrow

pull throughs
4x12

fat bar pulldowns
6x10

kettlebell rows
4x15

spud abs
4x15


I think some scar tissue formed when I was sitting on the couch for two weeks post surgery. Going to get some massage work done on it ASAP.

08/05/10

shoulder warmup stuff

bb bench MOR
barxbunch
95x5
135x3
185x3
225x3...felt solid and easy...
135x5
135x5
135x5

nosebreakers with curl bar
4x20

close grip pulldowns
4x15

facepulls
5x20


shoulder is healing very well

08/07/10

kept it light today as I've been feeling a bit beat up

bb back squat...wide-ish stance...RAW
barxbunch
145x5
235x5
325x3
375x3
415x3...easy...

manta ray squats close stance
265x5
265x5
265x5

ghr
3x10

sled
4 trips with 1 plate

08/11/10

buffalo bar gms
barxbunch
145x5
145x5
235x3
325x3
375x3

sumo pulls from floor with light briefs
225x3
315x3
425x1
515x1
625x1
705x1...got a bit out front but weight was easy...
745x1...flawless...

GHR
4x12

barbell hip thrusts
135x6
185x6
225x6
225x6

close grip pulldowns
5x12

db curls
3x12