T Nation

Biros' road to 700 deadlift

tuesday

pull day…warm up on elliptical and cpl sets of light leg curls get the hammys ready to smash

deads
135 x 8
225 x 3
315 x 1
405 x 1
495 x 1
545 x 1
gunna work on heavy singles today. feelin good and ready to fuck it up
585 x 1
605 x 1
615 x 1 not gunna lie this shit was tough! i got it prolly like 3 inches off floor and it was a grind all the way to the top. those are the hard ones but the best.

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thursday

gotta get a good chest and back day i today, wont be able to come tomorrow.

warm up with elliptical and couple sets of light flat dbs

flat bench
bar x8
135 x 6
225 x 3
275 x 1
315 x 1
335 x 3
335 x 3
315 x 5
drop set to 275
275 x 7

my form has just felt off today. idk

lat pull downs
135 x 12
i feel really weak today idk why.
135 x

i didnt post this from friday i didnt even finish logging

2 Likes

monday some push day

warm up flat db bench and elliptical

bench
135 x 8
225 x 5
275 x 1
315 x 1
335 x 3
365 x 1
385 x 1
got this on video. ive done this before as a previous max knew i could. i relaly want 4 plates but wont do it without a spot.

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tuesday

pull day. only did bench yeaterday cuz my deadlift days been strugglimg after a full push day. i hit that twice a week anyways

warm up elliptical

deada
135 2x8
225 x 3
315 x 1
405 x 1
495 x 1
gunna go for heavy doubles today
545 x 2
585 x 2
605x 1 two def wasnt happening

not gunna lie, whats almost as bad as deading 600 is unracking it😅

bent over rows into shrugs
135 x 8
225 x 8
225 x 8

db curls
30s x 10
45 s x 10
45s x 9
50s x 8

barbell shrugs i usually never do these but i want massive traps
315 x 10
315 x 6 my grip hates me

lat pull downs
150 x 12
150 x 10

1 Like

thursday gunna get a good push day in today and finish week with legs tomorrow

warm up elliptical and cpl sets of 55 flat fbs

bench
135 2 x8
225 x 5
275 x 1
gunna work on higher reps of 315 today
315 x 1
315 x 6
315 x 5
315 x 4
drop set to 275
275 x 6

incline bench
135 x 10
185 x 5
225 x 5
hate incline

db shoulder press
50s x 5
75s x 10
75s x 8

tri push downs
140 x 15
190 x 10
190 x 8

1 Like

legs legs legs

friday

warm up with elliptical and cpl sets of curls/ext

leg press
4 plates ea side x 15
5 plates x 15
gunna keep adding 90 and go for 15 til i cant
6 plates x 15
7 plates x 13

leg ext
100 x 12
100 x 13

leg curls
115 x 13
115 x 15

seated calf raises
90 x 15
140 x 12
140 x 12

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tuesday push day

warm up elliptical and flat dbs

flat bench
135 2x8
225 x3
275 x 2
315 x 1
going for 4-5 of each of these
335 x 4
345 x 2
drop set to 275
275 x 5
my arms feel like jello and my energy is so low. i did t eat much yesterday and im feeling it today

1 Like

yesterday was a shit workout my form felt awful weak just a rough day. todays gunna be better

warm up elliptical

wednesday pull day

deads
135 2 x 8
225 x 3
315 x 1
405 x 1
495 x 1
gunna start at 545 and go up 20 lbs going for dubz
545 x 2565 x 2

rows into shrugs
135 x 10
225 x 8
225 x 10

lat pull downs
150 x 12
165 x 9

curls
30s x 10
45s x 10
45s x 10

abs

1 Like

friday

literally ha e like 40 mins today. working on my car yesterday and made it worse so using someone elses today. just gunna get my bench in. no breakfast this morning and its early so well see how it goes

flat bench
bar x 12
135 2x8
225x 4
275 x 2
315 x 5
335 x 3
315 x 3
275 x 5
225 x 10

thats all i got time for. gunna try getting in tomorrow but this place closes at like 12 on sat so.

1 Like

monday push day

warm up elliptical/ 2x12 of 45s flat dbs bench

flat bench
135 x 10
225 x 5
275 x 3
315 x 4
315 x 4
315 x 4
275 x 8

incline dbs
85s x 6
110s x 8
110s x 5

db shoulder press
50s x 10

this was some of yesterdays my phone died and didnt write everything. got deads today on tues

tuesday back and deads

warm.up on elliptical

deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
545 x 2
i ate a pb and jelly omw here…never again
545 x 2
i watched a video on pulling slack out of the bar. i always thought i was doing it correctly but now doing it this way i def wasnt. what a difference it makes.
545 x 2

friday

getting a good push day in. this weeks been kinda off.

warm up ellitpical

flat bench
bar x 12
135 x 10,8
225 x 5
275 x 2
315 x 2
315 x 5
335 x 2
355 x 1
drop set to 275
275 x 9

incline dbs
75s x 5
110s x 7
110s x 8

db shoulder press
55s x 8
75s x 8

close grip bench
135 x 8
225 x 8
225 x 8

monday

startin the week with some deadlifts…warm up on elliptical

deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
gunna work on doubles i think today
545 x 2
565 x 2
that 2nd rep felt real off. my lower back is crazy pumped on a bad way

1 Like

tuesday

gunna start hitting things differently. instead of push pull legs gunna break it down more

chest
bench paused reps today
bar x 12
135 2x 10
225 x 4
275 x 5
295 x 5
315 x 3
315 x 5
275 x 5

incline dbs
75s x 5
110s x 7
110s x 5

flat db flys
35s x 12
35s x 10

Thursday

Back and bis no compound today…trying to split my days up now. I think my ride to 700 is over… my body is just feeling more and more messed up everyday. My knee makes all types of painful feelings every other week. Idk. also want to lean out.

Warm up elliptical and lat pull downs

Lat PD
120 2x12
150 x 10
180 x 8

Bent over row
135 x 10
225 x 10
Into shrugs
225 x 8
225 x 8

Hammer strength row
90 ea side x 10
135 ea side x 8

Bicep curls
25s x 12
45s x 10
45s x 8

Rear delt fly machine
55 x 12
85 x 12
85 x 10

Lat pull downs
150 x 12

Finishing with cardio on elliptical

2 Likes

Doesn’t need to be over, just take a different, longer route.

Squats crushed my body, but deadlifts always crushed my soul. It was strange.

That is true. It sucks because I know I can get to it without a doubt but maybe I do just need to slow down a little bit and put the instant gratification on the back burner. My mental health has been struggling lately with my gf or ex gf or whatever we are now and stress has been taking it’s toll. Thanks for the response it changed my perspective!

I know what you mean though! Something about deadlifting man. I love it but it def is just a one of a kind exercise that I don’t get the same results mentally and physically from anything else, whether positive or negative

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