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ActivitiesGuy Log III: Chasing The 700 Pound Deadlift


#1722

#1723

Been meaning to ask, is there any specific programming behind your deadlifts, or is it just a case of getting in as many low volume sessions as possible?


#1724

Monday 12/17

Back Squat

5x135
2x165
2x195
2x225
2x255
2x275
2x290
2x345


#1725

Tuesday 12/18

Deadlift

1x135
1x225
1x315
1x315
1x405
1x405
1x495
1x495
1x495


#1726

Wednesday 12/19

Deadlift

5x135
5x225
1x315
1x315
1x405
1x405
1x495
1x495
1x495


#1727

Thursday 12/20

Axle Deadlift (Plates)

5x115
5x205
1x295
1x295
1x385
1x385
1x475 (straps)
1x475 (straps)
1x475 (straps)
1x475 (straps)
1x565 (straps)
1x565 (straps)


#1728

I second this. I’m looking to implement something like what you’re doing in the coming months.


#1729

Not really. It’s very loosely based on the Daily Dose Deadlift program which can be found on the StrongFirst website, but not rigidly, and as you can see if you look back in the log I’m prone to going on little kicks with certain types of assistance work. I do some front and/or back squats about once a week and periodically lift my kettlebells or sandbag, so it’s not ONLY deadlifts but they’re still probably at least 75 percent of my workouts.

As for the deadlifts themselves, the idea is basically to do “most” of the workouts as 3-5 singles around 75-80 percent, with an occasional (once every week or two) foray up into the 90ish percent range. My most recent PR is 620; so I try to top out with 3-5 singles at 495 a couple days a week; if I feel really good I may keep going and top out at 585 (barbell) or 565 (axle).

TL;DR version: if you want to get a lot of bang for your buck and can work out for ~20 minutes daily, work up to 3-5 deadlift singles at 75-80ish percent of 1RM three or four times a week; every week or two go up to 90ish percent; every couple of months try to set a new PR, then repeat using working weights that make sense based on your new PR.

I don’t stick to it all that rigidly, but over the long haul I’m probably pretty close to that basic framework.


#1730

Friday 12/21

Deadlift

5x135
1x225
1x315
1x315
1x405
1x405
1x495
1x495
1x495
1x495
1x495
1x495
1x495


#1731

Saturday 12/22

Deadlift

5x135
5x225
1x315
1x405
1x495
1x495
1x495
1x495

KB Press

1x88
1x88
1x88
1x88
1x88
1x88


#1732

Also, for fun:


#1733

Haha! Funny sound effect on the lock out.


#1734

That was pretty perfectly timed, lol.


#1735

Sunday 12/23

Deadlift

5x135
1x225
1x315
1x315
1x405
1x405
1x495
1x495

Sandbag Lift

1x200
1x200
1x200
1x200
1x200
1x200


#1736

A few reflections on training this year and goals for next year:

I am quite happy setting a deadlift PR (620) in the aftermath of having our first child. I had never thought much about pulling more than 600 until doing that, but getting to 620 this year has me thinking I would like to make a run at 700 while I’m still young.

It’s not going to happen all at once, so I think the next milestone to aim for is 655 by summer of 2019.

How to get there?

Training: I’ll carry on with slight tweaking of what I’m currently doing. I’ll start the year with the rough goals of three medium deadlift workouts per week (3x1x495 as baseline); one squat workout per week; and one or two Strongman workout (axle, sandbag, farmer’s walk, kettlebell stuff)

Nutrition: I say this every year, but I would like to lean out in 2019. I’m pleased with all the strength gains but I feel a little too fluffy in recent videos versus the videos from 2016 and 2017. One easy step is that I’ll start cooking my own lunches. My dinners are usually good (we cook and food prep quite well so we’ve always got protein and a vegetable for dinner) but I’ve been lazy about lunch, and that’s turned into too many trips to Chipotle and the like, which is occasionally good for a treat but easily turns into too many carbs & too little protein if that’s what I have for lunch every day. So a 2019 resolution is food prepping meat-heavy lunches on the weekend and bring my own to work at least 3-4 days each week. That should help with leaning out, save us a few bucks, and be good for recovery too, because I think my protein intake should be a little higher.

TL;DR, happy with a 620 deadlift this year, aiming for 655 next year, while peeling off a layer to reveal the muscle underneath.


#1737

Monday 12/24

Deadlift

5x135
1x225
1x315
1x315
1x405
1x405
1x495
1x525
1x555
1x555
1x555


#1738

Tuesday 12/25

Deadlift

5x135
1x225
1x225
1x315
1x315
1x405
1x405
1x495
1x585
1x585

Merry Christmas!


#1739

Wednesday 12/26

KB Press

1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88

Holiday travel. Brought a toy with me to make sure I can get workouts in wherever we are staying. I prefer heavy deadlifts in my home gym, of course, but do really like the kettlebells for the go-anywhere nature, and invariably whenever I do one of these workouts I have that “Gee, I should use my kettlebells more at home” feeling.


#1740

Thought I’d replied to this, apologies.

Thanks for the write up, it’s definitely one of the ideas I’d like to implement once all my moves are complete, so thanks for the insight.


#1741

Thursday 12/27

KB Press

1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88