Catching that Damn 500 Pound DL

monday 4/25

rack pull, same position as last week 500x5 low back was kinda tight so I didn’t push it. I’d say I’m peaked out on that
deficit DL 405x6 x2 all time PR
DL stance box squat 255x5 225 3x10
row 275 x15 PR 235 x15, x15, x13
RDL 255x18 PR beltelss/strapless 205x25 PR
shrug 365 x25, x20, x18, x15, x15, x13
cable row 225x18, 15, 13 180x21, 18, 15
GHR 5x20
medium grip pulldown 165x15, x13, x10
back extension 45lb plate 3x20 more form focused

wednesday 4/27

bench 195,225 x5 250x4 195x13 x8
cg spoto press 195x8 x7 x5 175x13
incline bad day for this 195 2x3 185 2x4 165 3x10
db overhead 70sx8 65sx14 x12 x11 x11
pec deck fly 5 or 6 sets 15-10 reps
seated laterals rest pause method 30sx25 x20 x14 x12 x15
db extensions 40s x22 15seconds x16 40sx15 x12 35sx20 x15
facepulls and pushdowns 10 sets 25-20 reps

Thursday 4/28

beltless squat 225 7x5 135x20
beltless DL stance box squat. Much lower than when I do it on my DL day 185 2x10
leg press 3 plates and a 25 x17, x15, x14, x12, x13, x12
reverse hypers 4x12
HS chest supported row 125/side 2 sets 100/side 3 sets, roughly 20-10 reps/set
close grip pulldowns rest pause 150x20 x13 x10
behind the neck pulldowns 105 2x12 underhand pulldowns 150x12 165x12
HS high row 90/side x15, x12, x10
db curl/concentration curl super set 45x10/25x12 5 sets
ab work. side bends, reverse planks, leg raises

This deadlifting and assistance is very George Leeman like. He swear s it will work

Yes it is from his methods and why wouldn’t it? It has for me in the past also.

saturday 4/30

pause bench 210 5x5
close grip 240x3 195x13
seated overhead 140,150 x5 160x6 PR 125x19, 120x26 PR x19
incline db 75s x11, x10 x9 x9
laterals rest pause 50s x28, x16, x12, x10
cable laterals 30s 3 sets 15-10 area, 20s 3x15-12 only rest was switching arms
barbell extensions 105x12, 95x20 x15 85x20
db and cable front raises, rear delt fly, and 2 brutal cable extension/pushdown drop sets

monday 5/2

not deadlifting today but doing all the accessories. Also, I’m not doing my usual Thursday back/quad workout I’m taking the day rest so I have 6 full days to recover for next Monday. Next week I’m going for 425 deficit for reps

squat 225, 235, 245, 255 x5 265x6 185x20
DL stance below parallel box squat drop set 245x8 225x8 205x7 185x10
leg press strip set 3 plates+25 x17, 3 plates x20, 2 plates+25 x15 2 plates x20 1 plate+25 x25 1 plate x25
bent over row, rough today. 275 2x10 235 1x18 2x15
RDL 265x16 beltless/strapless 215 x21
cable row 225 x15, x13 210x18
HS chest supported row 100/side 3 sets, around 15 reps/set
ghr 1x21 2x20 1x16
HS high row 90/side 4 sets about 20-12 reps per set, don’t remember
iso leg curl 100 2x20
good morning 95x20
45lb back extensions 3x20

yesterday Wednesday 5/4

bench 275x1, easy I’m probably good for 285-290 which is 100+ over bodyweight so I feel good about that
245x5 185x15
cg spoto press 185x10 x9 x7 170x13
incline 165 x11, x9, x8, x7
db overhead 70s x11 x9 65x13 55x20
pec deck fly 5 sets x?
seated laterals 35sx27 x16 30sx20 x14 x12
db extensions 50sx10 x8 45sx12 x8 40s x20 x14
facepulls 100 x43, x34, x26 90x32 x27
pushdown drop sets 130,110,90,70 3 times with 3 different grips

Friday 5/6

deficit DL 385x3, didn’t intend to go heavy or for max reps kind of a moderate day
speed deficits 305 4x3
beltless speed DL 305 4x3
squat 195x20
DL stance box squat 225 5x5
db row 100 x12 2x10 down the rack set 100s, 90s, 80s, 70s, all x10
leg curl- stack 1x42 1x26 1x15 slow reps
iso leg curl 4-6 sets I don’t remember, 15 reps/leg
close, wide, medium, and behind the neck pulldowns 2 sets each 1 in the 20-15 range the other 12-10
reverse hypers 5x12
and about 100 reps of leg raises

saturday 5/7

bench 225 5x5 pause bench 170x13
close grip 225x5 just JUST missed 6 I was so pissed, 185x13
seated overhead 145 5x5 130x18 120x20
db incline 65sx20 x15 x12
laterals 50s x29, x15, x15 cable laterals 30, 3 sets x? 20 2 sets x?
barbell extension 95x15 75x20, x16, x15
straight bar facepulls super set rear delt fly machine 3 sets roughly 30-20 reps per set
cable extension/pushdown latter set 2 sets roughly 70 reps/set
and some hammer curls and incline curls because I never do biceps anymore

monday 5/10 the beginning of many squat sessions per week begins. The deadlift is getting put on the back burner for a little. Still training the accessory movements hard though, my squat is just sh*t and from the deadlift program I lost a lot of strength on my squat from not doing it often.

225x3 245x3 255x3 275x5 200x20
leg press 3 plates and a 25 x20, x17, x13
bent over row 235x21 x17 x15
RDL 235 2x20 beltless and strapless 215x20
shrug 365 x20 x17 x16 x15
HS high row 115/side 2x10 100/side 1x12 1x10 90/side 1x15 1x13
GHR bodyweight x20 x16 x15 x12 25lb plate 1x6 1x3
HS chest supported row 100/side 1x20 1x15 1x12

wednesday 5/11

squat 215 4x9
bench 245 just barely missed 5 which is no good I hit 5 last week. 195x13
close grip 215x8 x6
spoto press 195x10 x9
incline 185x5 175 3x5 165 2x10
db overhead 70s x10 x9 x9 60sx20
seated laterals rest pause 35s 4 sets probably over 50 reps 30sx20
probably over 120 facepulls
4 sets of amrap cable fly
db extensions 40s 3x15 1x12 30s 2x12
pushdown/cable extension drop set probably over 150 reps

didn’t log yesterday 5/13

squat 245 6x5 200x21
2 minute leg press set, burner
barbell hip thrust SS with KB swing 135 4x5 185 1x5 KB swing 80lb 5x5 it’s unfortunately the heaviest there
db row 100x20 PR x15 x15
cable row 210 3x15 1x12
underhand pulldown, behind the neck pulldown, close grip pulldown 2-3 sets each 20-12 reps per set
reverse hypers 5x10

saturday 5/14

squat 260 10x3
bench 225 5x5
seated overhead 170x4 PR 125x19 x16 x15
incline DB 65sx19 x16 x15
laterals 40s 4x20
barbell extension 105 5x6 75x15 x13
rear delt fly I did machine and db 5 sets total, roughly 20 reps per set
3 pushdown/cable extension drop sets