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40 pound weight loss, age 45 . . . 450 DL before I turn 46

since April of 2013 I’ve lost from 225 - 185, the before picture is from a few years ago when I was a little heavier 230-235. My goal is a 450 pound deadlift before I turn 46.

20/15 12/10 8 5/3/1 PLAN
GOAL: 450 Deadlift before Sept 2014

I decided I was over-trained and should take a couple of weeks to work back up to heavier weights. I decided on a modified 5/3/1 backing up to 20 reps. Week 1 I did 20 reps on workout one and 15 on the second workout (one set of each exercises). Week two was 12/10 one to two sets and week three was three sets of eight. I’m currently at the end of this week and may do another week of 8 reps. As I move into the 5/3/1 I drop most assistance exercises and focus only on compound lifts.

1-31-2014 (8 reps)
Chins +10/15lbs
Barbell Rows 95x8, 105x8x8
EZ Bar Rows 105
Wrist curls
Preacher curls
Grippers
Rollers 22/32
Neck 10
*Sprints 40-60%

1-30-2014
Overhead press (strict) 85x5/95x3
Chins +10+15
DB raises: 10/15/25 (swings)

*Squats 135
*Goods Mornings 45/65
DL (speed) 185/2055/225/251

2-1-2014
Smith high pulls 135/155/185x3
(I like these for explosive work, they do track you into a linear pattern but you are free to explode and not worry about catching the bar, have not caused any issues in the past)
Deadlift 275 FAST
Rack(1) snatch grip 225-255
Glute bridge 195-225x3
Chins 5 top/5 bottom/1-2 full 2 sets
Inverted Rows x11 (FAST, hitting the bar 8-9 reps)
Leg Press 315x8 (right knee)
Squat machine 225-275 (narrow stance)
Smith Squat 225/275 narrow stance x8
Sm Squat 225x3 FAST
Smith (1) press: 315x2
Smith floor press 225x4
Cleans 135
Leg Extension 95-105
Leg Curl 80x8

2-2-2014
(Heavy Grips) grippers: 200x12x16R/1.5x1-3 2 sets
grippers: 150x23L/200x5L
DL (round back): 271, 295 . . .
SLDL: 205

2-3-2014
Overhead press: 95x5, 100x5, 105x5 push press 115x3x3, press 105x3
Hip thrust: 135/185/205 wide & narrow

[quote]abx719 wrote:
2-2-2014
(Heavy Grips) grippers: 200x12x16R/1.5x1-3 2 sets
grippers: 150x23L/200x5L
DL (round back): 271, 295 . . .
SLDL: 205

2-3-2014
Overhead press: 95x5, 100x5, 105x5 push press 115x3x3, press 105x3
Hip thrust: 135/185/205 wide & narrow

[/quote]

*** I am curious what your diet looks like. I am envious at anyone who can lean out over 40 without starving until your hands start to shake.

[quote]Krinks wrote:

[quote]abx719 wrote:
2-2-2014
(Heavy Grips) grippers: 200x12x16R/1.5x1-3 2 sets
grippers: 150x23L/200x5L
DL (round back): 271, 295 . . .
SLDL: 205

2-3-2014
Overhead press: 95x5, 100x5, 105x5 push press 115x3x3, press 105x3
Hip thrust: 135/185/205 wide & narrow

[/quote]

*** I am curious what your diet looks like. I am envious at anyone who can lean out over 40 without starving until your hands start to shake. [/quote]

I switched to a gluten free diet back in April of 2013. For a long time all I ate was lean meat and vegetables, a little rice, sweet potatoes. All my dietary cravings and constant hunger disappeared. In particular, dairy. The weight basically fell off of me (it was all stored on my mid-section) and I know I was frequently in ketosis. I continued to workout and was physically active otherwise - that was the key to sparing muscle.

Next, I was recently diagnosed with Crohn’s disease - had apparently been sick for some time and perhaps the illness progressed to the point where, along with the diet changes and increased activity levels back in April, these combined to form the perfect storm. What is notable is that I lost relatively little muscle, maybe ten pounds - despite the illness and secondly, I have returned to my basic body type which is ectomorphic. I was 155 through college and then gradually began to gain weight - practically all of which went to my waist.

As I said, my whole relationship to food and appetite have changed since April 2013 and that coincided with moving to a gluten-free diet and also (probably) with acute flare-up of long standing Crohn’s. My challenge now, is the same as it was when I first picked up weight lifting at age 12 - to gain muscle! :slight_smile:

2-4-2014 BACK
Chins: several sets, with/without chain, sets of three, sets of five
Bent Rows: 105/115/125x5
Db Wrist Curls
Roller: 40/27.5
Reverse Curls
*Decline neck raises: 10lbs (this is good, keep this in for neck pain)
stretching

2-5-2014
*StrictPress 95x10 (predicted max 125)
Squats 95, 115, 13 (low bar position)
Neck 10x10X15
Goblet Squats 35
Wrist Roller
Wrist curls
Leverage bar
*Sprints 60%
*Calf raises 25

2-6-2014
StrictPress 105x8 (predicted max 130)
*Squats/goodmornings 45,65,85
**Squats 135X5, 155,185,205,229x1 (belt)
Chins
DB laterals 15x15
Front squats/Zerchers (bar) heels elevated
Bent Rows 135,145,140x5x5x5
DL 291x1, 251x3
*DB Jump squats 15/25
Calf raises
grippers

2-7-2014
DL: (filmed) 337 (twice) SLDL from blocks 271?
337/295x2/251x3
worked up twice to 337x1, second time worked up to 271x1 SLDL (251x2)

2-8-2014
GM 95
Squats 135
Zerchers 95
DL top pin 505 hold
DL (1) 365/385
SGDL (1) 255
SLDL 185
Glutebridge 185/205
Smith floor press 295x3
Smith cleans 135/175x3
Cleans 135/155/165
2 finger chins
neck 10

2-10-2014
GM 95/105x5 (increase)
OP 105x7 *(110x8)x3
Squats 135x5
Frnt Squats 95 (feels heavy)
Glute bridge 215x3 (lighten up and work on full range)
DL deficit 205
DL speed 185
DL pause on the way down at knee: 245
(partial) - front levers/Chins
DB lateral Raises 15
Leg Curls 95-100x5
Leg extension 100x12
Calves

2-15-2014
Cleans 175x1
GM 115
*OP 135x3
DL 345x1
DL (1) 365x1/315x3
SGDL (1) 255x3/275x6/295x4
Chins
Leg Curls 85/95
stretching, cardio

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