T Nation

Idontbrag's Road to a 550 Deadlift


#221

Paused bench
5xbar
5x95
5x135
3x155
3x185
3x205
3x230

TNG bench
2x5x225 (failed last rep)

Close grip bench
5x10x135

Facepull
5x10

Shoulder dislocations
Dumbell work for rotator cuff


#222

Only 2 full days after the previous deadlifting session, so wasn’t quite feeling 100%. Promised a friend I’d put in a session with him last week so couldn’t really flop on that. Managed a “theoretical” PR of 506lbs according to the calculators so wasn’t a bad day at all.

Deadlift
2x5x135
5x225
2x275
1x325
1x365
1x405
1x450
2x475 (some sort of PR)
3x3x390

Sldl
2x5x315

Pull-ups
2,4,6,8,6,4,2

Supinated rows
3x5x135
5x185
5x135

Good Mornings
2x5xbar
2x5x135

Decline situps
5x5 w. 25lb plate behind head

Bicep curls
Many sets to failure with 25lb dumbells.

For the 475 double, the first rep felt fairly comfortable, but the second rep looked like a total disaster. Im chalking it up to deadlifting damn near twice a week for the past month. Next week calls for a double at 495 so I’m taking the full week away from pulling. I’m fairly confident I can get it, but I’m going to need to be fresh. Vid of 475 below:


#223

Just be careful of pulling heavy so frequently. It’s got a high chance of doing more harm than good.

If you want to set PRs, do it on front and box squats. Do DL for technique and the occasional max reps.


#224

Really appreciate the advice as usual @MarkKO. Yea I think that may be one of the drawbacks of the coan-phillipi program. I’ve progressed quite well but the intensity is quite high every single workout. I need to figure out what to do after this cycle is over. What I’ve actually done (maybe foolishly) is condense the 10 week cycle into something like 7 weeks. I would imagine if I were to do a new cycle, I’d make sure I take the full 10 weeks.


#225

There ain’t no maybe about it…


#226

No argument there!


#227

OHP
8xbar
5x65
5x75
3x85
3x100
3x115
3x135
3x5x95

Dips
2,4,6,8,8,6,6,4,2

Tricep pulldown
4x8

Side and rear delt raises
4 sets of each to failure


#228

I see ya…
:eyes:


#229

Low bar squat
5xbar
5x135
5x185
3x225
3x280
3x320
1x365

High bar squat
5x225
5x275

Rows
2x5x135
2x5x185
5x205
5x135

GHR
5x10 w. 25lb kettlebell

Farmer walks
Many sets with 80lb kettlebells

Plank
3min total


#230

Pressed for time today so had to make it quick.

Paused bench
5xbar
5x95
5x135
3x155
3x195
3x225
1x255

Close grip bench
5x10x145 (failed last few reps)

Facepull
5x10

Incline bench
2 sets to failure with 40lb dumbells (these felt really unstable, dumbells were flying all over the place)


#231

Workout didn’t go as planned today. Couldn’t get in the zone and there was literally no way I was going to hit a 495 double. Felt like I was half asleep the whole workout, even though I got a solid 9 hours.

Deadlift
5x135
3x225
2x275
1x335
1x375
1x425
1x465
1x495

It might be time for a deload. I’ll attempt 505 as planned next week and evaluate. I think after this Coan Philipi cycle I’ll switch over to something more submaximal. We’ll see.


#232

you could take a look on Matt Kroc’s simple deadlift plan :slight_smile:
It gets brutal at the end :slight_smile:


#233

Thanks @mortdk I’ll look into that!

Quick session today mainly to get some more work in that I missed out on yesterday.

Weighted pull-ups (10lb plate)
6x4
1x4 bw

RDL
8x135
2x8x185
2x5x245
1x8x185

10 minute run


#234

OHP
5xbar
5x65
5x75
3x95
3x115
3x125
3x145
3x6x95

Weighted dips
5x25lb
5x35lb
2x5x45lb

Lateral raise
4 sets to failure

Rear delt raise + bicep curl superset


#235

Squat
5xbar
5x135
5x185
5x210
5x250
5x290
5x330

High bar
3x295

Weighted pull-ups (20lbs)
5,4,4,3.5,3.5 (goal is to get 5x5 then increase 10lbs)

Farmer walks
Many sets to failure with 80lb kettlebells

10 minute run

Plank 2 mins


#236

Paused bench
8cbar
5x95
5x135
5x145
5x170
5x200
5x225

Close grip
10x155
8x155
6x155
8x145
6x145

Incline dumbbell press
8x50
8x60
2x8x50

Weighted decline situps
4 sets


#237

Went in feeling pretty solid today, a week away from any pulling helped as well. This 505 pull was probably the hardest pull I’ve ever experienced. I notice that my lockout gets exposed big time at heavier weights. I’m pretty sure its because I pull with a rounded upper back, but I’m positive there are major weaknesses somewhere. I’m open to any tips on figuring out how to strengthen the lockout. I’m thinking more heavy RDLs? More rows and pullups? Another thing I may try is bringing my grip about an inch away from the smooth on both sides. Normally I grip right outside the smooth, but that might be killing my lockout.

Deadlift
2x5x135
5x225
2x315
1x365
1x405
1x440
1x475
1x505 PR
2x3x365

SLDL
2x5x315

Seated rows on machine
4x8

Video of 505 pull:


#238

Pretty sure that’s not your upper back, it’s your glutes and hips lagging. Your middle back could do with being locked in better, so squeeze your lats and brace harder, but your lockout issues look more like not being able to drive your hips through.


#239

Snatch grip deads, heavy rows (pull to bottom of chest), vertical rows for upperback,
Barbell hip thrust, RDLs, good mornings for hip thrust


#240

I was having major lockout issues leading up to my 500 pull a few weeks ago. I was struggling to hit 460-470 so over 12 weeks i did lots and lots of block pulls from 4-6" with lots of KB swings focusing on squeezing the glutes as hard as i could. I feel like it made a huge difference in speed throughout the motion. By the way your speed off the floor is insane lol