T Nation

Biros' road to 700 deadlift

Thursday

Doing some push stuff today

Incline Bb
Bar
135 2x8
185x5
225x8
245x6
245x5
I’m really working on my form on this too. This movement always feels so awkward for some reason. Idk if it’s cuz I have long arms but it always just feels off.
Drop set to 185
185x5

I can feel my front delts getting the most workout, even with my elbows not flared out.

Flat DB press
55s x 8
I wanna do the 120s like I normally would but somehow there’s only 1 110 and 1 120🙄
95s x 9
95s x 10
95s x 7

Incline Db flys
35s x 12
45s x 10
45s x 8

BW dips
10,10, 10

Abs in between sets

Today was a great workout … probably because I took yesterday off. Everything felt strong and I didn’t get fatigued til the very end. Maybe because I was drinking a intra carb supp :joy:

Also after this week I’m Gunna start something different with my split… will look something like this

Chest/shoulders
Arms
Legs
Back

I never really dedicated a day to arms because normally I’d do tri exercises on chest days and bis on back day. But I think splitting it like this will be more beneficial. Doing my dead’s on back bis day now has been killing the rest of my workout afterwards. Putting dead’s and working legs on same day seems to make sense. We will see starting next week . Will finish this week with legs tomorrow.

Friday finishing the week with some legs

Warm up on some elliptical

Leg ext
55x15
100x15
130x15

Leg curls
70x15
115x11
115x11

Leg press
4 plates ea x 8
6 plates ea x 10
8 plates ea x 8
8 plates ea x 5

Seated calf raises
Doing these super slow with holds at the top.
90x 15
90x 14
90x 16

I haven’t been squatting because every time i do I regret it on my knees. That’s why I’ve been doing leg press.

Monday

Gunna start my new split this week starting with chest and shoulder day

Flat bench
Bar
135 2x 1,8
225x3
275x1
Going for 5xreps while going up 10lbs each set
315x5
325x5
335x4 could of gotten one more but i positioned my hand wrong. I should of stopped and fixed it.
345x3
Drop set to 225 to failure
225x14

Shoulder press iso machine
90 each side x10
90 x 10
90 x 10

Flat DB flys
30s x 8

I came in with so much energy, now it’s gone and my head phones died.

Tuesday

Back…warmed up body with elliptical

Wide grip Lat pull downs
120 x 10
150x10
180x10

Bent over rows
135x8
225x9
225x9

Rear delt flys
25s x 10
35s x 10
35s x 7

BB shrugs
225x12
225x10
275x10 w straps

Finish with some elliptical cardio

Thursday
Arm day

Tri push downs
100 2x20
190 x12
190 x12

Floor press on smythe
180 x10
180 x 10
230 x 8
230 x 8

Db curls double arm
30s x 8
40s x 8
40s x 7

Preacher curls
Doing these super slow with a long extension and hard squeeze at the top.
10 each side x 8, 6, 6 this is literally nothing for weight but slow reps with squeezing and full extensions make it a million times harder.

Abs

Friday

Finishing the week with some legs and dead lifts

Warm ups with leg curls and glute raises
Dead’s
135 2x8
225x1
315x1
405x1
495x1
585x1 this went up nice. I think today is gunna be going for a new PR. I feel great
635x1 definitely a new PR, I think that last time I got 630. Fuck it, I’m going for the big 650 today. What’s 15 more lbs
650x1 fuckin got it. Fuckin jaw hurts.

Leg curls
130x12
145x10

Leg ext
115x12
130x10

That’s it for today

5 Likes

Nice work! That moved very well for a PR, you got 700 by end of the year

Thanks man. 700 definitely doesn’t seem unrealistic anymore. And I’ll tell ya, it def looks more smooth watching it than it felt at the time lol.

1 Like

Lookin extra swole! How tall are you? Lookin like a giant

I’m 6’3. I’m definitely the heaviest I’ve ever been though. I’ve been slowly losing pounds on the scale but it doesn’t seem like it

1 Like

Tuesday

Gym was closed yesterday for the holiday so getting after it today with chest/shoulders. I’m working on not exhausting my self after every exercise. I think that’s been a problem with me not being able to get everything I want to done.

Incline bench
Bar
135x8
135x5
185x3
225x8
225x8
225x6

Flat dB bench
45s x 10
95s x 10
95s x 10

Face pulls
90x15
110x15
110x 13

Seated military press on smythe
100x6
190x7 this was tough, 2 90s too easy but those extra 2 plates makes huge difference
190x6

Abs