Road to 500lb Deadlift

Training Logs
21

Day 10

Bench press (all reps paused)
67.5kg x 5
75kg x 3
85kg x 1

Shoulder press
30kg x 10 x 5
Superset with chin ups
BW x 10 x 5

Giant set:
Tricep pushdown
Barbell curl
Face pulls
3 x 10

22

Day 11

Squat
75kg x 5
85kg x 3
95kg x 1

Sumo deadlift
70kg x 10 x 5

Hanging leg raise
BW x 10 x 3

23

Day 12

OHP
45kg x 5
50kg x 3
57.5kg x 1

Bench press
45kg x 10 x 5
Superset with dumbbell row
30kg x 10 x 5

Giant set:
Tricep pushdown
Bicep curl
Face pull
3 x 10

24

Deload week this week, so not worth logging but been a good deload to work on forms especially in squat!

25

Let’s go, cycle 2 of boring but big training maxes are:

Squat - 105kg
Bench - 92.5kg
Ohp - 60kg
Deadlift - 160kg

26

Cycle 2 day 1

Sumo deadlift
105kg x 5
120kg x 5
135kg x 5

(Did film the 135kg set but phone fell over so no point posting!)

Squats
60kg x 10 x 5

Hanging leg raise
BW x 10 x 3

27

Cycle 2 day 2

Bench press
60kg x 5
70kg x 5
77.5kg x 5

OHP
35kg x 10 x 5
Superset with chin ups
BW x 10 x 5

Giant set
Bicep curl
Pushdown
Facepulls

28

Cycle 2 day 3

Squats
67.5kg x 5
77.5kg x 5
90kg x 5

Sumo BBB

Hanging leg raises

Day 4
OHP
40kg x 5
45kg x 5
50kg x 6

Bench BBB

Giant sets

29

Cycle 2 Day 5

Sumo deadlift
115kg x 3
130kg x 3
145kg x 3

Squats
60kg x 10 x 5

Hanging leg raises
BW x 10 x 3

30

Cycle 2 Day 6

Bench
65kg x 3
75 x 3
82.5kg x 3

OHP
35kg x 10 x 5
Superset with pull-ups
BW x 10 x 4
Chin-ups
BE x 10 x 1

Giant set:
Pushdowns
Bicep curl
Face pulls

1 Like
31

Cycle 2 day 7

Squats
72.5kg x 3
85kg x 3
95kg x 3

Sumo deadlift
85kg x 10 x 5

Hanging leg raise
BW x 10 x 3

32

Cycle 2 Day 8

OHP
42.5kg x 3
47.5kg x 3
55kg x 3

Bench press
55kg x 10 x 5
Superset dummbell rows
32kg x 10 x 5

Giant set:
Barbell curls
Pushdowns
Facepulls
3 x 10

33

Cycle 2 Day 9

Sumo deadlift
120kg x 5
135kg x 3
152.5kg x 1

Squats
60kg x 10 x 5

Hanging leg raise
BW x 10 x3

34

Cycle 2 Day 10

Bench press
70kg x 5
77.5kg x 3
90kg x 1

OHP
35kg x 10 x 5
Superset with pull-ups
BW x 10 x 5

35

Cycle 2 Day 11

Squats
72.5kg x 5
90kg x 3
100kg x 1 x 8

Ended up doing 8 singles, reps were smooth fast and paused

Sumo deadlift
85kg x 10 x 5

Hanging leg raise
BW x 10 x 3

36

Cycle 2 day 12

OHP
45kg x 5
50kg x 3
57.5kg x 1

Bench press
55kg x 10 x 5
Superset with dumbbell rows
32kg x 10 x 5

Giant set:
Barbells curl
Pushdowns
Face pulls

37

Deload week so no point logging so what I will be doing instead is setting out a few goals that I want to achieve in the gym this year:

  1. 500lb (227.5kg) deadlift
  2. 160kg squat
  3. 100kg bench with 3 paused reps
  4. 100kg front squat for 8 or more reps (won’t be done while trying to achieve other goals)
38

Training maxes for 3rd and final cycle of BBB:
Sumo deadlift - 190kg
Squat - 115kg
Bench press - 100kg
OHP - 60kg

39

Cycle 3 Day 1

Sumo deadlift
125kg x 5
145kg x 5
162.5kg x 5 (beltless PR)

Squat
60kg x 10 x 1
70kg x 10 x 4

Hanging leg raise
BW x 10 x 3

40

I can honestly say I find the 5’s week harder than any of the other weeks especially with new training maxes and increasing the weight on the BBB sets!

It takes a week to get used to the intensity