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RE: Road to 315lb deadlift - Mar. 15 2008 14:29:07
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cricket_fire
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No. I personally set my training up with 2 squat/deadlift focused days, and 2 bench focused days. I do legs/posterior chains/abs on squat/dead days, and tris/chest/shoulders/upper back on bench days.
An example of a week of bench days could be:
Day 1
Pause Bench 3rm
Closegrip 3x5
Pushdown 3x12
DB Row 4x8
Day 2
Military Press 5x5
Dumbell Bench 3x8
Closegrip 3x8
Pulldown 4x8
Shrug 4x8
Just an example of course, but if you structured it soemthing like that you could get good strength and size gains
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RE: Road to 315lb deadlift - Mar. 16 2008 5:08:01
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Breach
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March 15, 2008 - Back
Deadlifts 1x12 @ 135
1x8 @ 165 (new 8 rep PR)
1x4 @ 195 (new 4 rep PR)
1x2 @ 225 (felt really good, I know I can go heavier, but dont want to rush it. Might add 10lbs next week)
Barbell Rows 4x12 @ 95lbs (felt great, doing these with a narrower grip and focusing on pulling back with my elbows, feeling them all through my back)
Assisted Chins 4x12 (Like these, but still frustrating that I cant do un-assisted yet)
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RE: Road to 315lb deadlift - Mar. 16 2008 14:07:21
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Breach
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quote:
ORIGINAL: cricket_fire
No. I personally set my training up with 2 squat/deadlift focused days, and 2 bench focused days. I do legs/posterior chains/abs on squat/dead days, and tris/chest/shoulders/upper back on bench days.
An example of a week of bench days could be:
Day 1
Pause Bench 3rm
Closegrip 3x5
Pushdown 3x12
DB Row 4x8
Day 2
Military Press 5x5
Dumbell Bench 3x8
Closegrip 3x8
Pulldown 4x8
Shrug 4x8
Just an example of course, but if you structured it soemthing like that you could get good strength and size gains
What would the deadlift days look like? Ive been on the one Im on now for about 3 weeks now so I wouldnt mind sticking with it for about 8 weeks or so, but after that I think Id try the one you're suggesting
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RE: Road to 315lb deadlift - Mar. 17 2008 4:01:23
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Breach
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Day 1
Deadlift Standing on Platform 5rm
ATG Squats 5x3
Pullthrough 3x8
Abs
Day 2
Front Squat 4x6
Good Morning 3x5
Leg Press 3x8
Abs
Day 1
Pause Bench 3rm
Closegrip 3x5
Pushdown 3x12
DB Row 4x8
Day 2
Military Press 5x5
Dumbell Bench 3x8
Closegrip 3x8
Pulldown 4x8
Shrug 4x8
So that'd be one weeks worth of stuff, Cricket?
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RE: Road to 315lb deadlift - Mar. 18 2008 19:11:19
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Breach
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First day of the new routine. What do you do when school's got you down, and you need to blow off some steam? Why, deadlift of course! One of the trainers asked if I wanted a fitness test to see how Id come along in the past year so I said sure. Took 15 minutes, and he said I was like a different person from 1 year ago. Ive done a TON of cardio and running this past year, so my weight hasnt gone up much. Last year at this time I was 148lbs, 22% bodyfat, and Im currently 153lbs, 15% bodyfat. I told him that Ive been focusing more on getting stronger, as opposed to getting bigger. Heart rate after 10 minutes of biking at 80rpm was 130. He asked me to do a few exercises, and said my deadlift form was textbook perfect, and better than most of the trainers there. Thanks to Cricketfire, I was juuuuuust this side of puking, but it was worth it.
Deadlifts
1 warmup 95lbs x 12
1 warmup 135lbs x 8
Working Sets
3x185lbs
3x205lbs
3x225lbs
3x225lbs
3x235lbs (new PR)
Front Squats
1 warmup 95lbs x 12
Working Sets
5x5 @ 135lbs (Never really done these before, VERY hard. Have to find out the textbook way to hold the bar, as it kept pushing into my throat and was really uncomfortable. Either way, I went as heavy as I could, had to rest between reps for a few seconds on the last set)
Pullthroughs
3x8 @100lbs (good LORD are these awesome, tried them at 20lbs and 50lbs first and felt nothing, but once I upped the weight, felt great in my hams and glutes)
Abs
Leg Raises 3x15
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RE: Road to 315lb deadlift - Mar. 18 2008 19:26:24
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cricket_fire
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VERY nice Matt. Congrats on the testing too  .
Those pullthroughs are one of the best kept powerlifting secrets 
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RE: Road to 315lb deadlift - Mar. 18 2008 19:30:55
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R3261
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quote:
Those pullthroughs are one of the best kept powerlifting secrets
make you look a complete twat ennit tho
nice session mate 
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RE: Road to 315lb deadlift - Mar. 20 2008 3:41:50
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Breach
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March 19, 2008
Military Press 5x3
3@95lbs
3@95lbs
3@95lbs
3@85lbs
3@85lbs (these are really hard for me, I am really weak in my chest & shoulders. Well, everywhere except lower back really)
Close Grip 5x5
5@95
5@100
5@110
5@115
5@125 (Felt really, really strong on these, I know I could have gone heavier but I wanted to get a feel for the weights and see how it felt. Ive never lifted this heavy before. If I can do 135lbs next week, I'll freak out, I love seeing those 45's go up on the bar)
DB Rows 3x8
8@50
8@55
8@60
DB Shrugs 3x8
8@180 (total weight)
8@200 (total weight)
8@200 (total weight)
Barbell Curls 5x5
5@60
5@60
5@60
5@65
5@65
Added the barbell curls in to see how they felt after the rows. Felt fine, but I dont know if I'll keep them in there or not. Overall was pleased with my session, but the military press really upsets me. I have to work on that big time. Doing shrugs heavy like that feels phenominal, I like that Im shrugging well over my bodyweight. Got my liquid chalk in the mail, gonna be testing it out tommorow on my SLDL's, so I'll see how that goes as compared to the bar of italian gripping chalk (fancy name) Ive got now.
< Message edited by Breach -- Mar. 20 2008 3:44:48 >
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RE: Road to 315lb deadlift - Mar. 20 2008 3:42:58
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cricket_fire
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Nice work Matt! Impressive weight on those dumbells brother
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RE: Road to 315lb deadlift - Mar. 20 2008 3:46:12
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Breach
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quote:
ORIGINAL: cricket_fire
Nice work Matt! Impressive weight on those dumbells brother
Whats your hand placement like for military press. Do you keep them in more, to try and focus mainly on your front delts, or do you have your hands wider, to try and use your whole shoulder and upper chest.
< Message edited by Breach -- Mar. 20 2008 4:03:31 >
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RE: Road to 315lb deadlift - Mar. 20 2008 3:49:18
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cricket_fire
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I'm not an expert on militaries, but I like a grip with hands just inside the rings; I find any more hurts my wrists
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RE: Road to 315lb deadlift - Mar. 21 2008 1:19:07
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Breach
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March 20, 2008
Squats 5x3
3@185
3@195
3@205
3@215
3@215
These are really tough for me not because of the weight, but because of the bar placement. It makes me head and shoulders move forward, and I lean forward quite a bit, but I dont feel any strain in my lower back. I make sure to go to parralel.
Stiffleg Deadlifts 5x5
5@95
5@145
5@185
5@195
5@205
These felt phenominal. I know I could have gone past 205, but I wanted to just ease myself into it. Last time I did these, I was struggling to do reps with 100lbs.
Leg Press 3x8
8@270
8@320
8@320
Abs
3x25 elbow to knee bicycles
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RE: Road to 315lb deadlift - Mar. 21 2008 4:00:02
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cricket_fire
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Nice work on those stifflegs bro!
Try doing some weighted ab exercises aswell
Where on your back do you hold the bar? Does it hurt at all?
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RE: Road to 315lb deadlift - Mar. 21 2008 4:50:48
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Breach
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quote:
ORIGINAL: cricket_fire
Nice work on those stifflegs bro!
Try doing some weighted ab exercises aswell
Where on your back do you hold the bar? Does it hurt at all?
Doesnt *hurt*, but it doesnt feel great. My flexibility isnt very good in the squat, so I lean forward quite a bit. Uh, Im still trying to find a good place to put it. I try to place it just behind my traps, but the problem with that is that holding the bar makes my arms go a bit tingly. I try to keep my forearms going straight up and down. If I put the bar forward more, so that its on my traps, it shoots my head and shoulders foreward and feels pretty uncomfortable
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RE: Road to 315lb deadlift - Mar. 22 2008 2:28:36
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Breach
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March 21, 2008
Rack Lockouts 5x3
3@185
3@205
3@215
3@225
3@245 (Did these with 5 inches ROM, really surprised myself with the weight I was able to push. Not that its a lot, but its a lot for me, considering I didnt think Id be able to lockout with 150. Really liked these, but I'll be getting wrist straps, as it hurts my skinny woman wrists when Im pushing that weight)
DB Bench 5x5 @110 (total weight) New PR
DB Press 3x8 @80 (total weight)
Barbell Row 3x8 @115
Pulldowns 3x8 @90
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RE: Road to 315lb deadlift - Mar. 25 2008 3:06:55
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Breach
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March 24, 2008
Deadlifts 5x3
3@185
3@205
3@225
3@235
3@245 New PR
Front Squats 5x5
5@135
5@145
5@155 New PR
5@155
5@155
Pullthroughs 3x8
8@90
8@100
8@110
Abs - Weighted Incline Crunches
3x15 @10lbs
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RE: Road to 315lb deadlift - Mar. 25 2008 23:43:39
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cricket_fire
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Nice work brother! Weights up on everything
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RE: Road to 315lb deadlift - Mar. 26 2008 1:12:45
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Breach
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March 25, 2008
Military Press 5x3
3@95
3@95
3@85
3@85
3@85 (Dropped weight to work on form, I had to use leg drive to get the 95 up)
Close Grip Bench 5x5
5@115
5@120
5@120
5@125
5@130 New PR, up 5lbs from previous
DB Rows 3x8
8@55
8@60
8@65 New PR, up 5lbs from previous
DB Shrugs 3x8
8@180 (total weights)
8@200
8@200
Finished with 10 minutes easy jogging
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RE: Road to 315lb deadlift *new routine* - Mar. 27 2008 2:41:55
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Breach
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March 26, 2008
Squats 5x3
3@175
3@205
3@215
3@220 New PR, +5
3@220
Stiff Leg Deadlifts 5x5
5@135
5@160
5@185
5@210 New PR, +5
5@225 New PR, +20
Leg Press 3x8
8@270
8@320
8@330 New PR, +10
Abs 3x15 hanging leg raises
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RE: Road to 315lb deadlift *new routine* - Mar. 27 2008 23:38:11
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Breach
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March 27, 2008
Rack Lockouts 5x3
3@185
3@205
3@225
3@245
3@255 New PR, +10lbs
DB Bench 5x5 (total weights listed)
5@90
5@100
5@110
5@120 New PR, +10lbs
5@120
DB Press 3x8 (total weights listed)
8@70
8@80
8@90
Barbell Rows 3x8
8@95
8@115
8@135
Pulldowns 3x8
8@90
8@100
8@100
Great workout, felt really strong.
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