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