T Nation

Deadlift 200 kg and (not Muscle Up) 40 push ups Before March 2019


#402

01-Nov-2018
1x47 pushups (32 without breathing pauses)


#403

02-Nov-2018
tumbling/movement
1x25 kg plate 1x5 zercher squat
20 kg 1x10 RDL, 1x10 strict press, 1x5 clean, 4x5 back squat, 1x6 sideway oh squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x14 back squat
65 kg 1x12 bent over row
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL
20 kg some bench press
60 kg 1x2 bench press
80 kg 1x2 bench press
80 kg 1x8 bench press, new pr, lol my bench press has been stuck for years and now when i dropped the amount of gunpowder spent in grand total, it goes up
total rpe 8


#404

04-Nov-2018
tumbling/movement
2x25 kg plate 1x5 zercher squat
20 kg 1x10 RDL, 1x10 strict press, 1x10 good mornings
20 kg 3x5 back squat, 3x5 front squat, 1x6 sideway oh squat
40 kg 4x1 zercher DL
20 kg 1x16 waiter lunges each side
60 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL, felt heavy af, i’m really worried about reaching my goal
2x16 kg 1x8 dumb bell incline bench press
2x22 kg 3x8 dumb bell incline bench press
1x22 kg 3x8 dumb bell pull over
total rpe 8


#405

Take a look at Kroc’s simple DL program it should get you some of the way.
Working up to a single topset everytime might not be enough.


#406

I might give it a shot, ok, let’s see
“It’s essential to use your current true max using proper form”
i just did 170 kg 2 sessions in a row, i think my form was close enough to proper, but if i try 175 kg i will be able to lift it but my back will crumple a bit, so true max proper form = 170 kg

first period then

  • Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM), that would be 119 kg
  • Week 2: 5 x 3 x 75%, that would be 127.5
  • Week 3: 5 x 1 x 80%, that would be 136 kg
  • Week 4: No deadlifting,
    this is too easy, problem is i have very good endurance, i recently did 1x17 at 140 kg and 1x13 at 145 kg while my training max is only 170 kg
    next period
  • Week 5: 5 x 5 x 75%, that would be 127.5, still easy
  • Week 6: 5 x 3 x 80%, 136 kg bah!
  • Week 7: 5 x 1 x 85%, 144.5 kg this is deload
  • Week 8: No deadlifting, but do accessory movements.
    still too easy
    third period
  • Week 9: 4 x 5 x 80%, 136 kg
  • Week 10: 4 x 3 x 85%, 144.5 kg
  • Week 11: 4 x 1 x 90%, 153 kg
  • Week 12: No deadlifting
    fourth period
  • Week 13: 3 x 5 x 85%, 144.5 kg
  • Week 14: 3 x 3 x 90%, 153 kg
  • Week 15: 3 x 1 x 95%, 161.5 kg
  • Week 16: No deadlifting and no lower back work at all.
    Week 17: Retest your max
    fourth period looks decent

i don’t know, this look really easy based on 1RM = 170 kg, i can’t understand why i crumple at weights > 170 kg

i feel it’s a waste of time for me to continue with weights < 145 kg, i’m already strong in those

i think it’s more of a mental issue i have with big weights, that’s why i try and get more used to dealing with big weights.


#407

and i need to learn proper bracing i suspect, that’s what will keep my back straight


#408

07-Nov-2018
tumbling/movement
20 kg 1x10 RDL, 1x10 strict press, 1x10 good mornings, 5x5 front squat, 1x5 clean, 1x6 sideway oh squat
40 kg 1x5 front squat
60 kg 1x5 front squat
83 kg 1x5 front squat
75 kg 3x5 high pull + DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 4x1 DL
total rpe 8


#409

I’m feeling the same way, I’m on my way to 200 as well, I can rep lower weights quite good, but as the weights gets heavy it’s like no way.

I’ll be watching your progress here, if I’m moving nowhere I know were to look.

I did the kroc program but tweaked it a little bit, I ended up pulling my 1RM for 3 singles … but didn’t go for a PR.


#410

08-Nov-2018
1x35 pushups without breathing pauses


#411

09-Nov-2018
tumbling/movement
20 kg 1x10 RDL, 1x20 strict press, 1x10 zercher good morning, 1x5 clean, 5x5 back squat
40 kg 1x2 oh press
45 kg 1x2 oh press
50 kg 1x1 oh press
55 kg 3x1 oh press
40 kg 1x5 back squat
40 kg 1x10 oh press
60 kg 1x5 back squat
80 kg 1x16 back squat
65 kg 1x12 bent over row
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 4x1 DL
total rpe 8


#412

10-Nov-2018
morning weight 88.1kg
fat: 14.8 % according to scale
waiste circumference: 91.3 cm
fat: 19 % according to us navy

image


#413

11-Nov-2018
tumbling/movement
20 kg 5x5 front squat
30 kg 3x3 power snatch, 1x3 oh squat, 3x3 snatch
40 kg 1x5 front squat
66 kg 1x2 front squat
3x1 standing abs rollout, form and rom where not “proper”
66 kg 1x12 front squat
1x12 kneeling abs rollout
66 kg 3x5 pendlay row
100 kg 1x2 DL
120 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 4x1 DL (lost count, could be 5x1)
total rpe 8


#414

12-Nov-2018
CoC-T, right 20 reps, left 20 reps


#415

13-Nov-2018
tumbling/movement
20 kg 1x10 back squat, 1x10 strict press, 1x10 good morning, 1x5 clean, 3x5 front squat
25 kg plate 2x5 zercher squat
30 kg 1x3 power snatch, 1x3 oh squat, 1x3 snatch
35 kg 1x3 snatch
40 kg 1x3 snatch
55 kg 3x4 oh squat
skipped bent over row, it was late and i felt tired
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 4x1 DL
total rpe 7, though i was tired


#416

Nice!


#417

15-Nov-2018
1x48 pushups (36 without breathing pauses)

later (late)
tumbling/movement
20 kg 1x10 RDL, 3x5 back squat, 1x20 strict press, 1x10 1x5 clean
25 kg plate 2x5 zercher squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
105 kg 1x1 back squat
110 kg 1x1 back squat
115 kg 1x1 back squat
80 kg 1x20 back squat
20 kg some bench press
60 kg 3x2 bench press
80 kg 2x2 bench press
80 kg 1x7 bench press, fatigue from maxing out on push ups
60 kg 2x12 bent over row
skipped DL since it was late and i feel it has been much DL lately, i need a break
total rpe 8


#418

i think on a good day my 10 RM DL is about 150 kg and my 1 RM is about 180 kg if i allow form to slip a bit.

that means my 10 RM is 83% of my 1 RM, which indicates neurotype 3 i guess. i recall i read somewhere that CT proposed 6 set of 2 at 80 % for a neurotype 3 for strength gains. maybe that’s the way i should go? but why 2s? why not 12x1, 3x4, 4x3 or even 2x6?

80% would be 144 kg.

can i handle the volume 12 reps at 144 kg x3/week?

i liked my approach of 4x1 of 160 kg, but i felt a little broken lately.


#419

17-Nov-2018
doms in my glutes and quads from squatting 15-nov
tumbling/movement
2x25 kg plate 1x5 zercher squat
20 kg 1x10 RDL, 1x10 strict press, 1x10 good mornings, 1x5 back squat, 1x5 front squat
20 kg 1x16 waiter lunges each side
60 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL, felt heavy af, form good enough
175 kg, 2x0 DL, failed 2 times, bar lifted but i felt my back start to crumple and i let go
did the second attempt because i thought i somehow could get determined to brace harder, but no
dumb bell incline bench press and dumb bell pull over goes into training debt
total rpe 7


#420

Damn man, I can almost feel you were so close.

I’m not very good at this but next time try to cut some of the warm up/ramp sets.
something like 110 - 130 - 150 - 165 - 175, if you want more volume to it as backoff sets.