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Road to 315lb deadlift *new routine* - Mar. 12 2008 17:17:26
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Breach
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Thanks to Cricketfire for helping reccomend a new routine for me. This is an updated version of my journal with the new routine.
Short Term Goals - Deadlift 315lbs, 225lb squat
Long Term Goals - 170lb bodyweight, 405lb deadlift, 315lb squat
Stats
Age 27
Weight 152lbs
Height 5'7
Day 1
Deadlift 5x3
Front Squat 5x5
Pullthrough 3x8
Abs
Day 2
Military Press 5x3
Closegrip Bench 5x5
Dumbell Row 3x8
Shrug 3x8
Day 3
Squat 5x3
Stifflegged deadlift 5x5
Leg Press 3x8
Abs
Day 4
Rack Lockout 5x3
Dumbell Bench 5x5
Dumbell Overhead 3x8
Row 3x8
Pulldown 3x8
< Message edited by Breach -- Mar. 27 2008 3:29:30 >
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 12 2008 17:20:33
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Breach
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quote:
ORIGINAL: theiopener
3 plates? No mate you want the magic 4 
Eventually I do, but gotta get to 3 first =)
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RE: Road to 315lb deadlift - Mar. 12 2008 17:24:37
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Breach
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quote:
ORIGINAL: theiopener
i give you 6 months to hit 4 plates for 1 rm, easy i think for you if youre determined, i did it recently, i want more now 
Once I got some chalk, my lifts have gone up on a steadier incline. I have straps too, but I dont really like to use them as I almost consider it cheating. Plus, I see pictures of guys deadlifting 800lbs+ without straps, so it makes me feel guilty for using them at 225
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 12 2008 17:30:31
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R3261
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good luck with the journal / goal
not a big fan of the routine tho
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RE: Road to 315lb deadlift - Mar. 12 2008 17:44:51
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Breach
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quote:
ORIGINAL: R3261
good luck with the journal / goal
not a big fan of the routine tho
Im not crazy about it either, like I said, Im still just trying to find something that works for me. Im trying to listen to my body and feel my muscles, which I only seem to able to do on the higher reps. I wont stick with this routine forever, but I'll try it and see how I respond to it. Ive been doing it for about 3 weeks now and it feels pretty good. I dont get any doms really, and my muscles usually feel ready to go again after a few days. Like I said though, if you have any suggestions, Im all ears.
_____________________________
70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 12 2008 18:07:15
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cricket_fire
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Hey brother
You end up getting your suppliments?
I'll make sure to follow this one. Maybe make it over to TO for a training sesh this summer
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RE: Road to 315lb deadlift - Mar. 12 2008 20:07:48
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Breach
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quote:
ORIGINAL: cricket_fire
Hey brother
You end up getting your suppliments?
I'll make sure to follow this one. Maybe make it over to TO for a training sesh this summer
I didnt, as Im questioning if I should even bother. I currently take whey powder and use dextrose in my PWO shakes, but I dont want to take anything else really, since I dont *need* them. My current favourite supplement is a fork 
I'll probably get some more whey protein though since its really convenient, and plus I bake with it, but I doubt I'll bother getting more dextrose or anything else. Ive started grinding oatmeal and tossing it in my shakes for extra carbs, usually about 20g of oats per shake. Tastes like drinking concrete, but thats ok
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 12 2008 20:19:21
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Breach
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March 12, 2008 - Arms
Got a nice compliment today, guy hadnt been at the gym for a bit and saw me flexing my triceps in the locker room in the mirror, and said that my shoulders looked a lot broader since the last time he'd seen me, was really pumped about that.
Changed my routine for arms a bit. Found I prefer to lift heavier on biceps, and they are pumped up nicely after the 8 sets, so dropped the other 4 sets of cable curls I had after, and reduced the reps for biceps from 12 to 8 reps so I can use some extra pounds which Im feeling a bit better. Bit troubled by bicep work in that I feel it a LOT in my forearms. On DB curls, Im trying to twist them at the top so that my pinkie is higher than my thumb, the way Arnold describes it. I find it gives a really nice contraction at the top. I think the 20lbs is too heavy though, as I have to cheat on the last rep. I may drop to 15lbs next week to try and maintain better form. Im really enjoying doing arms on their own day, as doing triceps after Ive already pumped up my biceps leaves me with a great pump all over.
Warm-up - 5 minute light jog
Barbell Curls 4x8 @50lbs
DB Curls 4x8 @ 20lbs (really hard, I tend to feel these a lot in my forearms)
Close Grip Bench 4x12 (1@ 95) (3@105)
Skullcrushers 3x12 @60
Pressdowns 2x12 @80 (do these really strict with my elbows tucked in)
Seated Calf Raises 3x15 @50lbs (Really self concious about my small legs, trying to hit my calves more)
< Message edited by Breach -- Mar. 12 2008 20:22:10 >
_____________________________
70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 14 2008 2:33:04
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Breach
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March 13, 2008 - Legs
Not crazy about my leg day, feels either like too much, or just not the right stuff. Gonna look about changing it up.
Squats 1x12 @ 135
1x8 @ 155
1x4 @ 185
1x2 @ 205
Leg Press 3x12 @ 270 (Felt really bad burning in my tear drops near the last few reps of each set. Knee is fine, just the tear drop that burns)
Hack Squats 4x12 @ 90
Leg Curls 4x6 @ 90
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 14 2008 2:52:27
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cricket_fire
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Nice work brother
That routine is crap for strength tbh. The squat progression looks ok, but the assistance work...
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RE: Road to 315lb deadlift - Mar. 14 2008 3:55:31
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Breach
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quote:
ORIGINAL: cricket_fire
Nice work brother
That routine is crap for strength tbh. The squat progression looks ok, but the assistance work...
Not really going for strength, Im aiming much more for mass. The reason my journal goal is the deadlift is because they're my favourite exercise, and its where I can lift heaviest. By assistance work, do you mean the leg press and hack squats? I cant lift very heavy on either of those, not for the higher reps (12) Im after anyways. I pyramid on squats and deadlifts because I wanted to try out lifting some heavier weights to see what I could get to. Even though I really want to pack on size, Ive lately become quite interested in strength training, and have been considering trying out a strength routine for a few weeks to see how I like it. Main problem is that Im a really skinny guy and I want to add mass, and apparently thats much harder to do when working in the lower reps? For curiosities sake, what would an intro strength routine look like?
< Message edited by Breach -- Mar. 14 2008 4:00:30 >
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 15 2008 2:15:29
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Breach
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March 14, 2008 - Chest
Trying a pre-exhaust routine, really feeling it well and Im really enjoying it. Doing the Fly's first actually let me lift more weight on my DB presses, I normally have to go for 45's. Im really, really weak in my chest, but triny hard.
Fly's 3x10 @ 25lb db's
DB Presses 3x10 @ 50lb db's
Pec Deck 3x12 @ 70lbs
Incline DB Press 3x10 @ 40lb db's
_____________________________
70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 15 2008 2:42:58
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cricket_fire
Posts: 5026
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From: Ontario, Canada
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quote:
ORIGINAL: Breach
quote:
ORIGINAL: cricket_fire
Nice work brother
That routine is crap for strength tbh. The squat progression looks ok, but the assistance work...
Not really going for strength, Im aiming much more for mass. The reason my journal goal is the deadlift is because they're my favourite exercise, and its where I can lift heaviest. By assistance work, do you mean the leg press and hack squats? I cant lift very heavy on either of those, not for the higher reps (12) Im after anyways. I pyramid on squats and deadlifts because I wanted to try out lifting some heavier weights to see what I could get to. Even though I really want to pack on size, Ive lately become quite interested in strength training, and have been considering trying out a strength routine for a few weeks to see how I like it. Main problem is that Im a really skinny guy and I want to add mass, and apparently thats much harder to do when working in the lower reps? For curiosities sake, what would an intro strength routine look like?
Ah my bad, I thought strength was the main goal.
I was talking about the assistance work from a strong POV - it's all machine, high rep stuff. No real posterior chain (glute/hips/hams/low back) work.
Westside Barbell 4 Skinny Bastards by Joe Defranco would be an excellent program for someone looking to get strong/huge. I would recomend this program to anybody:
http://www.defrancostraining.com/articles/articles.htm
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RE: Road to 315lb deadlift - Mar. 15 2008 13:55:47
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Breach
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quote:
ORIGINAL: cricket_fire
quote:
ORIGINAL: Breach
quote:
ORIGINAL: cricket_fire
Nice work brother
That routine is crap for strength tbh. The squat progression looks ok, but the assistance work...
Not really going for strength, Im aiming much more for mass. The reason my journal goal is the deadlift is because they're my favourite exercise, and its where I can lift heaviest. By assistance work, do you mean the leg press and hack squats? I cant lift very heavy on either of those, not for the higher reps (12) Im after anyways. I pyramid on squats and deadlifts because I wanted to try out lifting some heavier weights to see what I could get to. Even though I really want to pack on size, Ive lately become quite interested in strength training, and have been considering trying out a strength routine for a few weeks to see how I like it. Main problem is that Im a really skinny guy and I want to add mass, and apparently thats much harder to do when working in the lower reps? For curiosities sake, what would an intro strength routine look like?
Ah my bad, I thought strength was the main goal.
I was talking about the assistance work from a strong POV - it's all machine, high rep stuff. No real posterior chain (glute/hips/hams/low back) work.
Westside Barbell 4 Skinny Bastards by Joe Defranco would be an excellent program for someone looking to get strong/huge. I would recomend this program to anybody:
http://www.defrancostraining.com/articles/articles.htm
Training in the lower rep ranges promotes mass? At the end of the day Id rather be strong than big, but putting on size is something Im desperate to do, Id rather have both. I dont care about definition or beach muscles, I just want to fill out a t shirt more.
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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RE: Road to 315lb deadlift - Mar. 15 2008 14:05:15
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cricket_fire
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From: Ontario, Canada
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It doesn't have to be exclusive bro. You can train strength AND size at the same time.
Something like:
Main lift 3-5rm (I wouldn't do singles until you got a bit more experience)
Assistance 3-5 sets of 3-5 reps
Other Lift 2-4x8-12
Then do another day with higher reps:
Main lift 3-4x8-12
Assistance 2-4x8-12
So, maybe something like:
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
That's just a sample; there's soooooooooo many different things you could change around/play with for your own needs. However, if you'd rather train for strength, but need some size too, this is deffinatly the route I'd recomend. And make sure you eat a lot too
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RE: Road to 315lb deadlift - Mar. 15 2008 14:14:11
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Breach
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quote:
ORIGINAL: cricket_fire
It doesn't have to be exclusive bro. You can train strength AND size at the same time.
Something like:
Main lift 3-5rm (I wouldn't do singles until you got a bit more experience)
Assistance 3-5 sets of 3-5 reps
Other Lift 2-4x8-12
Then do another day with higher reps:
Main lift 3-4x8-12
Assistance 2-4x8-12
So, maybe something like:
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
That's just a sample; there's soooooooooo many different things you could change around/play with for your own needs. However, if you'd rather train for strength, but need some size too, this is deffinatly the route I'd recomend. And make sure you eat a lot too
And those would be the only 2 days you train that week?
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70.45 kg body weight
129.5 kg deadlift
My Strength Training Journal
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