200# Deadlift: Done!


A few weeks ago, I mentioned that I was going to attempt a 200# deadlift PR this week. Well…  I did it!

After completing my prescribed deadlifts for the day, I loaded the bar with 200#, took a deep breath, and picked it up!


It was heavy, but not that heavy. I mean, I wouldn’t want to have to carry around 200 extra pounds with me wherever I go, but it was a manageable amount of  heavy. Again, I say: WOOT!

After picking it up and putting it down — I did not drop it; I lowered it — I did all of the following:
– Super dorky karate kicks
– Bounding vertical jumps
– Yelled “Take that!” to no one in particular
– Got tears in my eyes (Someone must have been chopping onions in the gym.)
– Did the Deadlift Dance™ which looks a lot like the funky chicken
– Screeched “Did you see me? Did you seem me?” at Dave
– Picked it up and put it down again, just to make sure it wasn’t a fluke

It was pretty much my greatest deadlift workout ever.

Here’s what the rest of my strength workout looked like…

5:00 treadmill: started at 3mph and increased speed every minute t0 4 mph

Instead of stretching, we’re changing up our warmup to focus more on gentle movements that mimic what we’re doing in our workouts. We spent about 10 minutes just moving around:
air squats
arm circles
straight-leg march


3 @ 70% of max =145#
3 @ 80% of max = 165#
max reps @ 90% of max = 185# – I did 4.
PR attempt
: 200# – I did it!

Overhead Press
3 @ 70% of max =65#
3 @ 80% of max = 70#
max reps @ 90% of max = 80# – I did 3.
volume set: max reps @ 70% of max = 65# – I did 8.


2 X 5 body rows
handstand practice against the wall

I have to admit, reaching this goal feels very, very good. I’ve been chasing the 200# deadlift since I started CrossFit training about four years ago. I’ve been close before, but life and health issues interfered. I’m taking this little success as a sign of more progress to come. I wonder what to set my sight on next?


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27 Responses to “200# Deadlift: Done!”

  1. Arien says:

    That’s awesome! Congratulations! I just worked up to bodyweight and I’m excited to set 200 as my next goal. I really love your strength updates.

  2. Shari says:

    You are too darn cute!!

  3. Beau says:

    Awesome. Too bad there’s no video!

  4. Megan B says:

    OMG one of my gymmates did the EXACT SAME deadlift PR dance this morning! Way to go!

  5. Lydia says:

    CONGRATULATIONS! I’m so happy for you!

  6. Jeanye says:

    Yay, YOU!!!

  7. Cathy M says:

    Knew you could hit it (twice)! Way to go!! Picturing the celebration made me smile.

  8. Romanesque says:

    Reading the recap of your post-PR jubilation was awesome. You are adorable. And a total badass. A totally adorable badass.

  9. Marie says:

    You rock!!! That’s my deadlift goal, having a baby 10 weeks ago slowed me down but I’m working back up. You inspire me :)

  10. CaptainTom says:

    Congrats Melicious! You deadlifted more than I weigh

  11. Tamika Maria says:

    Woo-hoo! Congrats on the 200#! That is freaking awesome.

  12. Kelly says:

    You’re inspiring me, lady.

  13. Jess Begnal says:

    Cyber hi-five and chest bump coming atcha! Congrats, sister!!!!

  14. Liz says:

    Congrats! I also recently reached my 200 and then jumped around and squeeled like a little girl. Whoo-hoo! Nice work.

  15. Helen says:

    Good for you. I had one of those days a few weeks back. I looked at the bar with 100kg on and thought…yep. Then I just kept going until I lifted 115kg. I couldn’t believe it. it was only a 1 rep max, but I’d never done more than 90kg before that!!

  16. NJ Paleo says:

    Congratulations! Woo hoo! I have to learn your Deaflift Dance for when I hit 200 (which should be very, very soon).

  17. Mel says:

    Thanks, everyone, for celebrating with me! I’m still kind of riding high on that success… and I can’t wait to try it again next time I hit the gym!

  18. HA! Sorry, I’m a bit late to the party but that’s awesome!! High five baby! xo

  19. Alyshea says:

    I just did 200lbs today too! Well, was trying to work up to 220lbs/100kg but I realised that the body needs time and respect! Awesome work though 😀

  20. Becky K says:

    Congrats! 200 is awesome!

  21. Vince riccardo says:

    Thats excellent for a girl! I only get 3 sets of that 10 times per set.

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