T Nation

Road to 700lb Deadlift and 1500 Total


#1

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#2

I would concentrate on squat and bench to be honest. You have room to total 1600 if you brought them up to what they should be


#3

Yeah you’re right, I am still going to be benching and squatting 2x a week so hope to see good progress there too, but deadlifts are what get me fired up!!

I’ll be keeping an eye on your 1650+ log, good luck with it man!


#4

First deadlift session done, and I definitely underestimated how tough it was going to be. My back was a little tight to start with but still managed to complete the session in about 90 mins:

Deadlifts:
505x2
405x8 sets of 3 (90 secs rest between sets)

3 circuits of 8 reps on each exercise, 90 secs rest between exercises and 2-3 mins rest between circuits:
Stiff leg DLs: 235/ BB Rows: 185/ RDLs: 235/Pullups BW.


#5

Thanks. Seems like I can only keep two progressing the other slacks off. But I’ll get there.


#6

1st day of the Coan bench program today, it wasn’t too tough, although i did have to reduce the weight for my second set of incline:

Flat bench:
225x2x10

Narrow grip:
195x2x10

Incline bench:
185x10
170x10

I didn’t to any other assistance today but I will do going forward


#7

Did squats, they felt pretty good and moved fast today which makes a change from recent workouts!

Squats:
290x3x10

Leg curls:
135x4x12

Leg extensions:
210x4x12

Back extensions:
205x4x5

Pull downs:
3x10


#8

I’ve decided to try to lose some body fat over the next couple of months as i’m not competing for a while I think its a good time to try to slim down.

Although it won’t help with my lifting goals I do think it’s possible to drop body fat and increase strength at the same time so that’s what i’ll be trying to do. I’ll de doing a carb cycling diet with high carbs on DL and squat days, moderate carbs on the other 3 days i lift and as low as possible carbs on my rest days.

…Anyway, back to business! Today I did some lighter bench today from the Coan program, again everything felt pretty good:

Bench:
185x10x2

Incline DB Press:
160x10x3

Seated Rows:
12x4

Chest press machine:
140x12x4


#9

Final session for this week, which was lower body assistance stuff:

Front squats:
225x2x6

RDLs:
315x5x5

Box Squats
295x8x3

Abs crunches:
100 reps

Pull ups: 30


#10

2nd deadlift session tonight, and another tough one!

Deadlifts:
535x2
435x3x8

3 circuits of 8 reps on each exercise, 90 secs rest between exercises and 2-3 mins rest between circuits:
Stiff leg DLs: 235/ BB Rows: 235/ RDLs: 235/Pullups BW.

Deadlifts felt good today and the bar was moving fast. I can definitely see how people see some good results from this program and hopefully I will too.