T Nation

Idontbrag's Road to a 550 Deadlift


#261

Hmmm. That got me thinking. I was initially going to use 500. I looked a little more closely at the progression and I think I’d be better off using 485. I don’t want to run into the familiar situation to where I’m dreading the next workout!


#262

Yea I have found that running true maxes will get you into trouble. I would need a few weeks of peaking to be able to hit 500 right now. Its all about building the strength then running a peak to express your true strength. If that minimum number can keep rising then technically so can your true max.

A saying that i heard a while ago that keeps ringing in my head is to build strength, dont test it.


#263

OHP
8xbar
5x60
5x75
3x95
3x105
3x120
3x135

Behind the head tricep extension
8x55lbs
3x8x75lbs

Lateral raise
4x10 with 15lb dumbells

Rear delt/bicep curl superset
4 sets with 27.5lbs

10min run


#264

Squat
5xbar
5x135
5x185
3x230
3x290
3x330
1x365

Weighted pull-ups (20lbs)
4x5
1x3 (so close :frowning: )

Farmer walks
Several sets to failure with 80lb KB

Planks
3 mins total


#265

Paused bench
2x5xbar
5x95
5x135
3x115
3x200
3x225
1x250

Incline press
8x55
2x8x70
2x8x60

Tricep pulldowns
4 sets of 8

Planks
3 mins total


#266

You’re gonna love Kroc DL program.
When looking over it, it looks okay and like everyday is about the same.
But 5’s was really tough on me, 3’s were fine last week hard, but 1’s week was just awesome, speed from the floor and just one rep soooo easy.(kind of).
Good luck with that one.


#267

Yea it looks like the first week of every microcycle is going to be the hardest. I start tomorrow, I’m pretty excited!


#268

How much did you end up gaining from running the program? @mortdk


#269

I didn’t deload and tried to go for a max attempt.

When I started i did a 150 kg grindy and ugly 1RM with absolutely no more than that.

I planned the weeks ending with 3x1@150 kg on the last week.
I did 3x1@150 kg and then did one more set were i did 2x150 kg, with maybe one more in the tank… maybe not.

My form was way better, because of the sub max weights and lots of reps and sets.

I might, maybe, possibly have gained 10 - 15 kg. But that’s a big maybe.


#270

First day of the Kroc deadlift program. Felt tough, but comfortable.

Deadlifts
5x135
5x225
2x315
5x5x340

Explosive RDL
8x225
2x6x275

Seated close grip rows
4x8

Weighted decline situps
4x8

6 maximum effort sprints (~30-40m)


#271

Been feeling drained lately. Been busy with lots of stuff outside the gym and just wanted to get a quick session in today.

OHP
2x5x bar
5x65
3x95
1x115
1x135
1x155 (Fairly easy)
1x175 (fail)

Lateral raises 4x8
Rear delt raise 4x8


#272

It sucks when life gets in the way of lifting, smash it when you get a chance mate.


#273

@I_Luc thanks alot for the encouragement man. I don’t know what it is but lately I’ve been feeling drained. I have a few ideas of what it might be, but I’m not entirely sure. Ive been deloading all week. It’s probably a combination of grad school prep, messed up sleep schedule, and playing alot more soccer lately.

This isn’t meant to be one of those “woe is me”" rants, but I actually feel like I lost something. That drive to lift heavier seems to have faded. I was playing pickup soccer yesterday and I could feel how much slower I had gotten compared to when I was around 175lbs. It was like my body knew what it wanted to do, but it just couldn’t move quick enough. It was quite the shock, and I was questioning whether a 600+ deadlift is something that was worth pursuing.

365lbs felt the heaviest it’s ever felt in my hands since I started lifting last year. It’s amazing how much motivation/drive matters in a lift like the deadlift.


#274

Played about an hour and a half of soccer today. I’m incredibly out of shape (cardio-wise) but it felt great to move around. I think I’ll take a deload from the weights for another week or two, then see how I feel.


#275

I totally get the lift heavy blues. Since I’ve gotten on the darkhorse my desire to lift heavy every session is cured. Heavy is good but it gets old quick. I’m gonna finish this darkhorse program. I’m enjoying the experience but I will find something sub max to do next cycle.


#276

I hear you Hog, and I’ve just only finished my second week.