T Nation

A.I. Coached - Road to a 550 lb Deadlift

#229

Saturday December 23 2017

Front Squat (sleeves)
Bar x 3
95 x 3
135 x 3
165 x 3
185 x 1
205 x 1
225 x 2 singles
225 x 4

Bench (paused)
135 x 3
155 x 3
185 x 3
195 x 6 singles

#230

Christmas Eve 2017

KB swings superset w rows - 5 sets
32 KG x 12/ rows x 5 reps

Surprised at how out of breath these get you

Bunch of dB laterals all sides for 10-15 reps x 5 sets

#231

Merry Christmas :christmas_tree:

#232

Thanks merry Christmas to you too

#233

Christmas 2017

Front Squat
135 x 2
185 x 2
225 x 1
245 x 1
275 x 1
315 x 1 (PR)

Deadlift
225 x 2
275 x 1
315 x 1
365 x 5 singles

Back squat
135 x 5
185 x 5
225 x 15

#234

Video of the sloppy front squat pr (15 pound)

#235

December 27 2017

KB circuit - 4 rounds @ 32kg

Goblet squats x 12
Swings x 12
Rows x 6

Bunch of light DB shoulder work

#236

Nice job on that PR man. :muscle:

#237

Thanks man, it was questionable on depth but PR’s are usually not perfect

#238

Dec 29 2017 (cold as shit)

Back Squats (w/wraps)
Bar x 3
135 x 3
155 x 3
185 x 1
225 x 1
245 x 1
275 x 1
315 x 3 singles
340 x 3

Ill take the 340x3, but again im getting frustrated with myself as depth has been questionable. I may introduce box squats on one of the 3 days per week im squatting to try to grease that groove more. I will say since working with these SBD knee sleeves, they are tight and provide some resistance at the bottom. Still getting used to them.

Deadlift
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 3 singles
470 x FAIL

Stupid me getting greedy. Not happy with the session today. Doesnt help that it was like 20 degrees and my hands felt like they were going to fall off. I went to video the 470 attempt and literally as i switched to video my phone died, so I had to run and try to find my wifes phone

Squat video:

Deadlift videos(405/470)

#240

New Year’s Eve 2017

Front squat (sleeves -30 sec rest)

135 x 2
155 x 2
165 x 1
185 x 1
225 x 1
225 x 1
225 x 1
225 x 2
225 x 2

Deficit Deadlift (30 sec rest) - 2” deficit

135 x 1
185 x 1
185 x 1
225 x 1
225 x 1
275 x 1
315 x 1
330 x 1
335 x 1
335 x 1
335 x 1

Standing OHP
135 x 5 x 3 sets

BW High Bar squats AMRAP - 185 x 23

BW Bench AMRAP
135 x 10
185 x 13

Surprised I could hit the reps on bench. I haven’t benched in weeks lol

#241

Jan 3 2017

Squat
135 x 3
185 x 2
225 x 1
245 x 1
275 x 1
275 x 1
315 x 1
335 x 1
350 x 3 (rep PR)

Snatch Grip Deadlift
135 x 15
225 x 15

#242

Video of top set (350 x 3)

#243

Jan 5 2017

Front Squat
135 x 2
155 x 2
165 x 1
185 x 1
225 x 1
245 x 1
245 x 1
245 x 1
405 x 10 sec rack hold x 3

Deadlift
225 x 1
275 x 1
315 x 1
365 x 1
405 x 3
430 x 3 (rep PR)

Back Squat
235 x 16

VID: (sorry for shitty quality)

#244

Nice job man!

#245

Doubling up on the REP PR’s! Very nice!

#246

Trying to push this ceiling slowly but surely. I kind of like the “higher frequency” training style. Im still only getting at it 2-3 times per week but its mainly a rotation of front squat with back squats and some form of deadlift. For some reason deadlifts feel heavier now but i can still move the weight where as the squats have felt better every session.

#247

I Jan 7 2018

Squats
135 x 2
185 x 2
225 x 1
245 x 1
275 x 14

Wanted 15, after watching myself on video from a different angle the top of my quads are not breaking below my knee. I’m going to start incorporating a few very long paused singles after every session to possibly help strength in the hole and break this long trend of not squatting to depth. I though about box squats but upon reading they are great for raw squats.

Deadlifts from deficit (30 sec rest)
135 x 1
225 x 1
275 x 1
315 x 1
315 x 1
315 x 1
315 x 1

Paused squats (10 sec pause)
225 x 3 singles

I did a bunch of pushups after lunch… been neglecting my upper body hard lol

Squat video:

#248

Forgot to mention that I also just got my squat rack conversion to a full rack. This thing looks pretty damn awesome

image
2D2E46F4-1C82-4407-BB42-1A9767FDC2DC.jpeg2448×3264 2.01 MB

#249

Jan 9 2017

Squats
135 x 5
165 x 3
185 x 2
225 x 1
245 x 1
275 x 1
315 x 5

Deadlift
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 (pulled sumo to see if I could lol)
460 x 1 (technically a PR)

Paused squat singles (10 seconds beltless)
225 x 3 singles

Snatch Grip Deadlift
225 x 12 x 2 sets

Squat vid

Deadlift PR

Squats felt kind of heavy today. That’s prob because I’ve kept intensities and volumes kinda high. The deadlift PR felt very smooth. After watching the vid I think my lockout area to just below my knees is the weak point. May start throwing in SGDL after heavy days and rack pulls or rows one day a week for reps. When I do the snatch grip deadlifts I try to focus on squeezing and tightening my upper back at the top range of the lift, makes my traps pretty pumped.