T Nation

700 Deadlift @ 181? Lets go!

Greetings, I’ve been looking for a new forum to call home. Seeing the high activity makes this place look promising. I’ll run into a quick backstory before copy&pasting my recent sessions over from BB.com

Started lifting back in 2009/2010 and had damn good results once I honed in on strength. During the 4 years I lifted 2009/2010 - 2014 I made solid progress hitting 527/297/584 @ 178 with much higher gym lifts. Ran into some martial issues and stopped lifting under early 2019. Bought a home gym that wasn’t worth a damn. Lifting casually there for 6 months before we moved from Texas to Vermont. I went to a decent gym and started training more seriously up until we moved back to Texas in March of 2020 that’s when I decided to get strong again.

My goals for the year are as below, though I won’t be surprised if I greatly surpass them as i’ve already adjusted multiple times since starting back just a few months ago.

Squat: 525
Bench: 275
Deadlift: 635

After running my first cycle of RTS my lifs went from:
Squat 425x3 > 495x1
Bench 200x5 > 245x1 & 225x4
Deadlift 495x4 > 605x1

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RTS Intermediate Routine Week 1 Day 1

Beltless Squats
275x4
315x4
335x4 @ 8.5

Comp Bench Press
135x4
155x4
175x4 @ 8
185x4 @ 9

3ct Pause Bench
135x5
155x5 @ 8.5

Tricep Rope Pushdowns
100 4x12
Rope Hammer Curls
100 4x12

Tricep Pushdowns
50 4x15
Cable Curls
50 4x15

RTS Intermediate Routine Week 1 Day 2

Beltless Sumo Deadlifts
335x4
405x4 @ 8.5

Pin Press
135x5
155x5
165x5 @ 9

Front Squats
185x6
235x6
255x6 @ 9

Calf Press
270 3x12

Decline Sit-ups
15 3x12

RTS Intermediate Routine Week 1 Day 3

Pin Squats
315x5
365x5
385x5 @ 8.5

Push Press
135x6
155x6 @ 8

Touch And Go Bench
135x6
165x6
190x6 @ 9

Lat Pulldowns
140 3x8

Facepulls
80 3x12

RTS Intermediate Routine Week 1 Day 4

Beltless Deficit Sumo Deadlift
315x5
365x5 @ 8

Beltless Sumo Deadlift
425x2
475x2

Close Grip Bench Press
135x6
165x6
195x6 @ 9.5

Snatch Grip SLDL
145x6
165x6

DB Curls
25 3x12

Single Arm Tricep Extensions
3x12
Hammer Curls
30 2x10

Tricep Extensions
20 2x20

RTS Intermediate Routine Week 2 Day 1

Squats
315x5
345x5
365x5 @ 8.5
345x5 @ 7.5
345x5 @ 8.5

Comp Bench
160x6
175x6
185x6 @ 8.5
195x5 @ 9
185x5 @ 8
185x5 @ 8.5

2ct Pause Bench
155x6
165x6 @ 9
155x6 @ 8.5
155x6 @ 8
155x6 @ 8.5

RTS Intermediate Routine Week 2 Day 2

Sumo Deadlifts
385x5
425x5 @ 8
405x5 @ 8
405x5 @ 8.5

Pin Press
165x3
185x3 @ 8.5
175x3 @ 8
175x3 @ 8.5

303 Tempo Squats
185x7
185x7
185x7 @ 9

Dips 2x15
DB Curls 30 2x10

RTS Intermediate Routine Week 2 Day 3

Beltless Squats
315x4
365x4
385x4 @ 8.5
360x4 @ 7.5
360x4 @ 7.5
360x4 @ 7.5

Touch And Go Bench Press
160x7
185x7
200x5 @ 8
190x7 @ 8.5

Notes: raised safeties and kept hitting them. Could have gotten 7 @ 9 or 9.5.

OHP
115x7
135x7
145x7 @ 9
135x7 @ 9

RTS Intermediate Routine Week 2 Day 2

Beltless 2" Block Pulls
405x4
455x4
495x4 @ 9
470x4 @ 9.5

JM Press
95x7
95x7
95x7
95x7

DB Rows
100x8
100x8
100x8

RTS Intermediate Routine Week 3 Day 1

Squats
365x3
405x3 @ 8.5
365x3 @ 8
365x3 @ 7.5 (beltless)
365x3 @ 8 (beltless)

Comp Bench Press
165x3
185x3
205x3 @ 7.5
225x3 @ 9.5
205x3 @ 8
205x5 @ 9

3ct Pause Bench Press
165x5 @ 9

RTS Intermediate Routine Week 3 Day 2

Sumo Deadlifts
425x3 (beltless)
475x3 @ 8
435x3 @ 7 (beltless)
435x3 @ 8 (beltless)
435x3 @ 7.5 (beltless)

Low Pin Press (feet up)
135x4
155x4
175x4 @ 8.5
160x4 @ 8
160x4 @ 8
160x4 @ 8

Beltless Front Squats
185x5
225x5
255x5 @ 7
275x5 @ 8

RTS Intermediate Routine Week 3 Day 3

Pause Olympic Squats
275x5
285x5
295x5

Touch And Go Bench Press
185x8
185x8
185x10

Hammer Strength Shoulder Press
140x8
160x8
170x8
180x8

Low Rows
140 3x8

2" Deficit Sumo Deadlift
385x5
425x5
475x5 @ 8.5 PR
425x5 @ 8

Pause Close Grip Bench Press
165x5
185x5
195x5 @ 8.5
185x5
185x5 @ 8.5

Stiff Leg Snatch Grip Deadlift
185x5
205x5
225x5

RTS Intermediate Routine Week 4 Day 1

Squats
365x4
405x4 @ 8
370x4 @ 8
370x1 - hit pins and called it

Top set was between 8-8.5. i tweaked my knee during warm ups. This is my first time squating in my new belt so I had trouble getting comfortable.

Comp Bench Press
185x4
210x4 @ 8.5
190x4 @ 7.5
195x4 @ 8
200x4 @ 8.5

2ct Pause Bench Press
185x3
190x3
200x3 @ 9
185x3 @ 8
185x3 @ 8
185x3 @ 8
185x3 @ 8

RTS Intermediate Routine Week 4 Day 2

Sumo Deadlift
425x4
495x4 @ 8.5
450x4 @ 8
450x3 @ 9.5

No straps on last set. I’m going to continue with straps; however I will be incorporating some grip training. Without straps I would rip my hands greatly reducing the amount of volume.

Pin Press (mid range)
185x2
195x2
205x5 @ 9.5
195x2 @ 9.5

Tempo Squats
185x6
195x6
205x6

RTS Intermediate Routine Week 4 Day 3

Squats
295x3
365x3
405x3
435x3 @ 8.5
405x3 @ 7 (Beltless)

Touch And Go Bench Press
185x4
215x4 @ 9
200x4 @ 8

Close Grip Incline Bench
135x6
140x6
145x6

RTS Intermediate Week 4 Day 4

2" Sumo Block Pull
425x3
495x3
525x3 @ 8.5
495x3
495x1 - Beltless and strapless…my hips blew up

JM Press
95x6
105x6
105x6
105x6

Barbell Row
155x6
185x6
205x6 @ 8.5
185x6
185x6

Calf Press
270 3x20

RTS Intermediate Routine Week 5 Day 1

Squats
405x3
425x3 @ 8.5
395x3
395x3
395x10 @ 10 (Beltless)

Notes: Apparently my belt being too tight was hindering my ability to squat! This is huge. Today I had zero drive in the gym and I managed a huge comeback PR.

Touch And Go Bench Press
165x7
185x7

Paused Close Grip Bench Press
165x5
185x5

Competition Bench Press
185x3
210x3
230x3 @ 9
215x3 @ 9

Sumo Deadlift
405x3
475x3 @ 8.5 (straps)
450x3 @ 8
450x3 @ 8 (hold on final rep)

Push Press
135x5
145x5
145x5
145x5

Front Squat
225x5
245x5
275x5

2ct Pause Squat
275x4
315x4
365x4 @ 8
365x4 @ 9
345x4 @ 8.5
345x6 @ 9

Pin Press
185x4
205x4 @ 9
195x4 @ 9

Trap Bar Deadlift
225 10x5

Calf Raises
135 3x20

RTS Intermediate Routine Week 6 Day 1

Beltless Squats
325x4
385x4
425x6 @ 9 PR!
395x4 @ 8.5
395x4 @ 8.5

Touch And Go Bench Press
185x7
205x7
215x7 @ 10
195x7 @ 8.5
195x7 @ 10

Pause Close Grip Bench
185x5 @ 8
185x5 @ 8
185x5 @ 8

RTS Intermediate Routine Week 6 Day 2

Comp Bench Press
190x4
210x4
225x4 @ 9
210x4 @ 8.5
210x4 @ 8

Sumo Deadlift
425x4
475x4 @ 7.5
425x4 @ 8 (remove straps remaining sets)
425x4 @ 8.5

OHP
115x6
135 3x6

Olympic 2ct Pause Squat
225 3x6

Plate pinches with 35s

Beltless Squat
405x2 (belt)
405x2
455x2 @ 9
420x2 @ 7.5
420x2 @ 8.5

Notes: can’t get comfortable wearing a belt on squats.

2ct Pause Bench
190x2
210x2
215x2 @ 8.5
205x2 @ 8
205x2 @ 8

Barbell Row
185x6
185x6
185x6

~90% Day

Beltless Squat
405x1
430x1
455x1 @ 8.5

Easy.

Paused Bench Press
205x1
225x1
240x1 @ 9

Misgrooved on 240 and it was hideous.

Sumo Deadlift
425x1
475x1
535x1 @ 8.5

80% Day

Beltless Squat
365x1

Comp Bench
195x1

Sumo Deadlift
425x1

Mock Meet

Squats
455x1 @ 8
475x1 @ 9
495x1 @ 9

Comp Bench Press
245x1 @ 9.5

Sumo Deadlift
535x1 @ 8.5
565x1 @ 8.5
605x1 @10 PR

RTS Volume Block Week 1 Day 1

Beltless Squat
405x1
435x1 @ 8
325 4x8

Comp Bench Press
210x1
220x1 @ 8
165 4x8

Hammer Curl
25 3x12

Reverse DB Flies
15 3x12

RTS Volume Block Week 1 Day 2

Beltless Sumo Deadlift (stiff bar no straps)
425x1
475x1 @ 8
355 4x8

OHP
95x10
105x10
115x10
125x10
130x10

Barbell Calf Raises
130x15
185 2x15

RTS Volume Block Week 1 Day 3

Beltless 2ct Pause Squat
275x4
335x4
365 4x4

Paused Close Grip Bench Press
155x8
165x8
175x8
200x1
215x1 @ 8

Barbell Row
185 3x8

RTS Volume Block Week 1 Day 4

2ct Pause Bench
165x6
185x6 @ 8
205x3 @ 8.5
210x3 @ 8

Beltless Pause Sumo Deadlift (deadlift bar)
425x4 @ 8.5
440x3 @ 8.5
455x1 @ 8
475x3 @ 8.5

JM Press
95 4x8

PR on pause pulls by default. Last set was supposed to be 1 rep but it felt easy.

RTS Volume Block Week 1 Day 5

Beltless Front Squat
225x5
275x5
315x5 @ 8
325x5 @ 8.5
335x5 @ 8.5

RDL
315x6
335x6 @ 7.5
365x6 @ 8
405x6 @ 9

BtN Press
95 3x8

RTS Volume Block Week 2 Day 1

Beltless Squat
365x1
405x1
455x1 @ 8
365 5x6

Comp Bench
190x1
215x1
230x1 @ 8
185 5x6 (last set feet up)

Barbell Curl
45x20
55x20
65x20

Not bad for driving 6+ hours today and bring sunburned.

RTS Volume Block Week 2 Day 2

Beltless Sumo Deadlift (stiff bar)
475 2x1
505x1 @ 8 (straps)
405 5x6 (3 sets with straps)

OHP
95x8
115x8
130x8
135x8
140x8

Calf Raise
55 5x12

RTS Volume Block Week 2 Day 3

2ct Pause Squat
365x3
385x3
405x3 @ 8
365 2x3

Paused Close Grip Bench
155x7
165x7
175x7
185x7 @ 7

Barbell Row
225 4x5

Easy. 3rd straight day of volume. Two more before I rest. Oh yeah, I’m cutting too!

RTS Volume Block Week 2 Day 4

Beltless 1" Block Pull (deadlift bar)
475x2
550x2
620x2
495 2x2

2ct Pause Bench Press
155x6
170x6
185x6
200x6

Tricep Rope Pushdown
80x15
90x15
100x15

RTS Volume Block Week 2 Day 5

Beltless Front Squat
275x3
315 3x3

Hook Grip Practice + RDL
Worked up to 405 with a hook grip. Bit painful but this is 90lb heavier than I’ve ever gone with hook or doh. Looking forward to working on this on the coming months to transition to hook grip as my primary grip.

Standing DB Press
40x12
50x10
60x8

Day 1 - https://youtu.be/-8L0KQ3KdQI
Day 2 - https://youtu.be/nsABdIYxp-4
Day 3 - https://youtu.be/jbGIlyeMEiA
Day 4 - https://youtu.be/xjmTZgQGlsU

hook grip never gets any easier. just gotta tough through it. I feel like ive gotten acclimated to it over the past 6 months or so. Just gotta keep using it at least once per week and it will become just kinda “normal” lol

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I really need to push through with hook grip. I keep trying and never feel comfortable with it, its not just that it hurts, it doesn’t feel ‘secure’ either so I end up thinking its not worth the effort. I think the most I’ve been able to hook was around 450lb, so a good 250+ off my max. Any tips?

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It depends on how your setting up. I have smaller hands so I have to essentially jam the webbing between my thumb and forefinger into the bar. I’ve found at least for me running your thumb parallel with the bar is the best place for the thumb. It doesn’t necessarily hurt anymore, but it’s still pretty uncomfortable. I’ve heard/read that if you can get three fingers over the thumb, it’ll feel much more secure than two but this is dependent on hand size.

Here’s a good vid on some more in depth stuff on it:

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I’ll have to give that a try. I tried thumb parallel to the bar and that shit still felt like it was exploding. I also have club thumbs so maybe it’s not possible to do hook grip comfortably myself.

RTS Volume Block Week 3 Day 1

Beltless Squat (squat bar)
405x1
435x1
465x1 @ 8 PR
385 4x5, 1x7

Comp Bench (squat bar)
210x1
230x1 - @ 8
190 1x5, 4x7

Machine Curls
50x12
60x10
70x8

RTS Volume Block Week 3 Day 2

Sumo Deadlift (DL bar)
425x1 - Hook Grip PR
475x1
515x1 - @ 7.5 (add belt)
405 3x5 (hook grip reps per set 3, 0,1)
405x3 - dead

Lower back is achey leading me to using a belt. Getting better at hook grip.

OHP
95x8
115x6
125x6
145x6
155x6

Sitting Calf Raise
90 3x12

Day 1 - https://youtu.be/-8dhhPsj1UI
Day 2 - https://youtu.be/sfaOLojxuIs

RTS Volume Block Week 3 Day 3

Pause Squat
365x2
385x2
405x2
425x2 PR
455x1 PR
475x1 @ 8.5 PR
500x1 @ 9.5 PR

Comp Bench
185x2 (index on ring)
210x2 (index on ring
225 2x1 - @ 9 (index on ring)
185x5 (index on ring)
185x5 (normal grip)
185x6 (pinky on ring)
185x6 (pinky on ring)
185x10 (pinky on ring) @ 9 PR

Trying out new bench form. Pinky on ring feels best.

Neutral Grip Pulldown
60x10
80x10
100x10
120x10
140x10

RTS Volume Block Week 3 Day 4

Beltless Pause Sumo
315x3 (hook grip)
335x3 (hook grip)
365x3 (hook grip)
385x3 (1st rep hook grip)
405x3 (1st rep hook grip)
425x3 (1st rep hook grip)
445x3 @ 8.5

2ct Pause Bench (pinky on ring)
155x4
175x4
185x4
195x4
205x4
225x3 @ 9 PR
205x4
185x10

Single Arm DB Extension
25x8
30x8

DB Extension
25x20
25x20

RTS Volume Block Week 3 Day 5

Front Squat
225x3
280x3
320x3
275x3

RDL
135x6 (hook grip)
225x6 (hook grip OUCH)
275x6

Face Pulls
70 4x12

Beat up today. Transitioning to 4x week starting Sunday. Down from 202 to 191 over the last 3 weeks.

How long have you been running hook grip? The first like month is completely awful. I would suggest not doing any reps with hook until you’ve better adjusted. One way to get past that acclimation period is just doing hook grip for one rep of each work set.

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RTS Volume Block Week 4 Day 1

Squat
365x5
395x5 (add belt)
425x5 @ 7 PR
455x5 @ 8.5 PR
430x5 @ 8.5
430x5 @ 8.5 (mentally a 9.5)

Comp Bench
155x5
185x5
205x5
220x5 @ 9 PR
210x5 @ 9
205x5 @ 8
205x5 @ 8.5

Reverse DB Flies
15 3x15
20 3x10

Strict Curls
35x12
55 3x12

Decline DB Press/Flies (left pec)
20 3x8

RTS Volume Block Week 4 Day 2

Sumo Deadlift
Warmed to to 405x2 with hook grip
455x5 (add straps)
495x5
545x5 @ 8 PR
510x4 (remove straps) @ 9
510x4 (add straps) @ 9

OHP
95x5
115x5
130x5
140x5
150x5 @ 8.5
145x5
145x5
145x5 @ 8.5

Tbar Row
45x8
90x8
115 4x8

Cardio/Abs

12 minutes on recumbent bike.
20 minutes on incline treadmill.

Decline Sit-ups
15 3x12

BW: 189

RTS Volume Block Week 4 Day 3

Beltless Pause Squat
315x4
365x4
385x4 @ 8.5
365x4
365x4 @ 8.5

Pause Decline Bench Press
135x8
155x8
155x8
175x8
175x8
175x8

RDL
225x6
245x6
275x6
295x6

RTS Volume Block Week 4 Day 4

Beltless Pause Sumo Deadlift
475x1
515x1
545x1 @ 8
445 3x3

Close Grip Bench Press
135x8
155x8
175x8
190x8 @ 8.5
175x8
155x8
135x8

One minute rest on descension.

Front Squat
275x3
330x3 @ 9
275x5
225x8

Dips
4x12

Cardio Day

20 minutes on stair climber
20 minutes on recumbent bike

Strict Curls
35x12
55x10
65x8
75x6
55x12

Decline DB Press/Flies (left side)
20 4x?

BW: 188

Cardio Day

20 minutes on stair climber.
20 minutes on recumbent bike.

Seated Calf Raise
45 3x15

HLR
3x6

Here’s my IG for anyone interested- https://www.instagram.com/jawn.mcintyre/

Only a couple of weeks. That’s a good idea. I have mostly tried for reps. Maybe a fairly heavy single every pull session?

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I feel like at least for me the increased exposure from session to session has helped de-sensitize it. here in a few months the uncomfortable feeling wont be gone, youll just be used to it. just give it time…

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What I did the first month is just doing holds with 100 - 140 kgs and doing my deadlift normally, until the pain is gone. Then yeah it’s a matter of practice. I don’t have really big hands, especially for my height, but I manage to put 3 fingers on my thumb. Honestly the only times I didn’t felt secure was because of sweat so chalking is mandatory with this grip.

I’ve lost my straps so yesterday I did my RDLs at 350 lbs with the hook, and sure it hurts a little bit, but nothing crazy compared to the first weeks

Reminds me when I was doing Crossfit and had to do dozens of cleans or whatever for wods with this grip and I would have to switch to regular grip mid-wod because my hands were messed up ahah

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Thats a good suggestion. Never tried this, but sounds like its enough intensity to give you that benefit of pain tolerance.

In for the journey. Looking forward to seeing the progress

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RTS Volume Block Week 5 Day 1

Squat
405x4
445x4
475x4 @ 8.5 PR
430x4 @ 8
430x4 @ 8.5

Comp Bench
160x4
180x4
205x4
220x4 @ 8.5
205x4 @ 8.5
205x4 @ 8
205x4 @ 9

Decline DB Press (left side + plus few extra reps with both)
30x10
35x10
40x10

Hammer Curl
30 4x12

Rear Delt Flies
20 4x12

1RM calculator puts me at 560 on squat. Bench felt ok. Still playing around with sinking on pause or light touch.

RTS Volume Block Week 5 Day 2

Sumo Deadlift
495x1
530x1
585x4 @ 8.5 PR
535x4 @ 8
535x4 @ 8

OHP
120x4
135x4
145x4
155x4
165x4 @ 9
155x4
145x4

BB Row
225 3x5

RTS Volume Block Week 5 Day 3

Pause Squat
315x3
365x3
385x3
365x3
315x3

2ct Pause Bench
155x3
175x3
190x3
200x3 @ 9

Comp Bench
210x2
225x1
235x2 @ 9 PR

Touch And Go Bench
225x3 @ 9

Leg Curls
100 3x10

BW: 186

RTS Volume Block Week 5 Day 4

1" Sumo Block Pull
485x1
555x1
605x1
660x1 - @ 9 PR
555x1 (mixed grip)

Decline Bench Press
165x6
185x6
205x6 @ 8
205x6 @ 8
205x6 @8.5

Front Squat
275x3
295x3
225x8

Dips
BWx10
15 3x12

BW: 186.5

Cardio Day

23 minutes on incumbent bike (4.4m)

EZ Bar Curl
35x12
55x12
75x8
55x12
35x12

Reverse DB Flies
15 5x12

BW: 185.5

My body aches. Thankful for the 2 days off. My ankle is especially troublesome.

I will be transitioning to 3x week getting ready for mock meet in 3 weeks.

RTS Volume Block Week 6 Day 1

Squat
405x1
455x1
495x3 @ 9 PR
515x1 @ 9 PR
435 3x3

Comp Bench
185x3
210x1
230x3 @ 9 Ties PR
210 2x3
210x6 @ 9.5 PR

DB Pullover
25x10
30x10
35x10
40x10

BW: 185

RTS Volume Block Week 6 Day 2

Sumo Deadlift
475x1
515x1
575x1
605x4 - @ 8.5 PR
515 2x3 (no straps first set)

DB Press
40x12
50x10
60x8
70x6

BW: 184.5

RTS Volume Block Week 6 Day 3

Beltless Pause Squat
315x3
365x3
405x3 @ 8

Beltless Squat
435x1 7.5
460x1 @ 8 PR
480x1 @ 9 PR

2ct Pause Bench
185x3
205x3
225x2 @ 9
225x2 @ 8.5

Beltless Pause Sumo (hook grip)
405x1
455x1
465x1

Dips
BW 3x12

BW: 184.5

Cardio Day

20 minutes on stair climber.

Circuit #1
DB Curl 20x12, 25x12, 30x12
DB Press 20x12, 30x12, 40x12 (left side)
Machine Crunches 3x15

Circuit #2
Rope Curl 50 2x20
Dip BW 2x20
HLR 2x6

BW: 183.8

Well, I already hit a 700 deadlift lol

https://www.instagram.com/p/CG6Aut8gTQ2/

Time for 800 i guess.

1 Like

700 came up fast! Looked like you had more in you on that lift.