Journey To a 700 Deadlift!

Training Logs
41

9/27/11

Pressing/Chest Assistance:

  1. Continental Clean (No Press):

135x3
225x1
265x1
265x1
265x1
265x1

I thought I could fix my form, but I realized my form was different because I’m not fat enough to rest it on my sternum, causing my to clean it in one move, not many, so I’d tried:

225x1
225x1
225x1

  1. Several (probably like 10) triples with 135 to practice my split jerk technique.

  2. Incline DB Bench:

110x7
110x3
90x10
90x5 (had more)

All arms to 90 degrees

65x20 as far down as I could go.

Conclusion: I have weird continental technique, and not the greatest split jerk technique, needs work.

Cycle: Week 2 Of 3

42

9/28/11

Back/Biceps:

  1. Dumbbell Rows: Did 4 sets of 130, with several cheating reps in the last to set.

  2. Several sets of 10 on pullups.

  3. Incline Curls: Got 45s for 6 reps

Conclusion: I need to do more pullups…

43

Great weights as always… keep it up. 130 for the standing one-arm db is insane.

44

[quote]jake_j_m wrote:
Great weights as always… keep it up. 130 for the standing one-arm db is insane.[/quote]

Well remember, it is a push press, it’s not strict or anything. I’m actually working on my split jerk technique with some crossfitters.

45

9/29/11

Squatting:

  1. Bombed on 495 for back squats…

  2. Set a PR on front squats with 335x3 AFTER 315x3 because I thought I’d suck on those to. I feel 365 next time for a set of 2.

Front Squat Cycle: Week 1 of 3

Conclusion: Found Andrei Malanichev’s squat routine, gonna give it a swing for 8 weeks.

46

Decided to integrate back work into my pressing days as assistance, so no more back day!

New Split

Sun: Lower Back/Hams/Forearms

Tue: Pressing With Chest/Back/Bi/Tri Assistance:
-Superset Rows with bench assistance
-Superset Incline Curls with triceps

Thur: Squat/Calves

Fri: Pressing/Shoulder/Lat Assistance
-Superset Pullups with Pressing

4 Days = More Convenient than 5.

47

9/30/11

Pressing/Shoulder/Lat Assistance:

Hit 265x1, after 250x2 on Split Jerks, for some reason, I can’t strict press 250, after getting 240x3…

Supersetted with pullups. My form was so bad, my shoulders and elbows became inflamed, cutting my workout short.

Fuck my life…

48

Starting a CKD (Cyclic Ketogenic Diet) tomorrow…

I’m not using high/low days. I’d much rather use the starve/binge method:

Sun-Fri aim to consume below 100g of carbs a day. On Saturday (Day of rest, or Shabbat), I consume as much as I please. This will be coupled with 3 days of interval cardio. My goal is to loose 10lb in the month of October, and be 249 by November 5th (Yes, I weigh 259, I was as surprised as you). At which point, I’ll take 2 weeks break, and resume for 4 weeks. I will continue this until I see my abs in a high level of detail, then stop the diet, but keep 2 days of cardio for conditioning purposes.

Current Body Stats: lb/inch

Weight: 259
Neck: 16
Shoulders: 55
Chest: 47
Arm Flexed: 17
Arm Soft: 15.5
Forearm: 13.75
Waist At Largest: 42
Hips: 45
Thighs: 29
Calves: 17.5

49

10/2/11:

Deadlifting:

  1. Worked up to a single with 575, no belt, no wraps. If my grip was stronger, I probably could have gotten 2.

  2. Shrugs, worked up to 475x10 close grip.

  3. Hamstring Curls, worked up to 140x7 per leg.

  4. Rope Pulls, a few sets with 120.

  5. Hammer Curls

  6. Reverse Curls

  7. Cardio, 13 minutes, 210 calories.

All of this was done on 16g of carbs…

50

Great work up in here. Amazing stats for your age, most guys in here (me included) are still a way from there even being a fair few years older.

Very impressive deadlift PR… my god I can’t imagine deadlifting on practical 0 carbs. Crazy.

51

[quote]jake_j_m wrote:
Great work up in here. Amazing stats for your age, most guys in here (me included) are still a way from there even being a fair few years older.

Very impressive deadlift PR… my god I can’t imagine deadlifting on practical 0 carbs. Crazy.[/quote]

Well it’s actually easy, as the carbs used are mostly the ones I ate Saturday night, so my muscles were still full of glycogen. I’ll see how it feels to squat on empty though.

52

10/4/11:

Pressing/Chest/Tri/Back/Bi Assistance:

  1. Continental Clean & Jerk:
    135x3
    225x1
    275x1 almost got the jerk
    275x1 just got the clean
    225x1
    225x1
    225x1

  2. DB Incline Bench SS/W Dumbbell Rows

  3. Flat BB Bench SS/W Pullups/Rows

  4. Triceps Pushdowns SS/W Incline Curls

Tilting closer to the 100g Carb Cure than CKD, with cardio as frequently as I can. I’d really rather work more, than eat less.

53

10/6/11

So, Steve Jobs is dead? That sucks…

Squatting/Malanichev:

The idea behind the split is you take your max (I figure 495), and add 10% (I figure 545)

  1. Back Squat:

50%/270 10
55%/300 8
60%/325 7
65%/355 4
70%/380 3

  1. 1 Leg Squat From 12 Inch Box (No Eccentric): 1x3, 1x5, 1x6 per leg

  2. Box Jump: Hit 41 inches for 2 reps!

I weighed myself out of boredom. I’m 255, so 4# less. I’m psyched I could jump that high.

54

Great work on the squats… I get you regarding the glyogen… just feel like I’d want to die mid-workout

55

Current Body Stats: lb/inch

Weight: 255
Shoulders: 54.75
Chest: 46.5
Arm Flexed: 17
Arm Soft: 15.1
Forearm: 13.75
Waist At Largest: 41
Hips: 44.5
Thighs: 28.5
Calves: 17.5

Definitely made progress. This is pretty carbed up, sat and ate 8 cups of pudding and a box of Oreos last night. So I guess I really lost some fat. I can really tell from my arm measurements as my soft measure has decreased, well my flexed measure has stayed the same, meaning I’ve lost fat. Still waiting for that waist to go below 40 inches!

56

10/7/11:

Pressing:

Nothing to write home about…

57

Feel in the mood of adopting a Westside style split for my lifts, as my squat is interfering with my deadlift

58

Current Body Stats: lb/inch

Weight: 254
Shoulders: 54
Chest: 47
Arm Flexed: 17.25
Arm Soft: 15.5
Forearm: 13.75
Waist At Largest: 39.5
Waist At Smallest: 38.5
Hips: 45
Thighs: 28.5
Calves: 17.5

59

10/16/11

ME Deadlift/Squat:

Sorry I haven’t updated in a while.

  1. Deadlift: Used Wraps, No Belt, Maxed At 535x4. Aim: 535x6.

  2. Squat Lockout (Rack Quarter Squat): 585x10 With A Pause. Aim For Next Time: 675x6.

  3. Single Leg Hamstring Curl: 140x5. Aim: 140x8.

Conclusion: Pretty Damn Good. I think I’ll use a belt again so I can pull with every last fibre of my being.

60

10/18/11

ME Press/Events:

  1. Push Press: Worked up to 225x6.

  2. The guys at my gym got some stones! Only a 175lb stone, so I HAD TO try it out. Got 5 reps. Had more in me.

  3. Hammer Strength Incline Press: 315x8, 365x2.

  4. They also got a 750lb tire, which I HAD TO try. Flipped it twice. Most brutal thing ever.

  5. Incline Curl: 40s for 10, than 45s for 6.

  6. 13 Minutes Cardio.

Conclusion: I feel like a god among men. Greatest feeling EVER.