T Nation

Road to a 550 lb Deadlift


#362

April 18 2018

Bench (technique work)
135 x 5
145 x 5 x 3 sets

Practing setup and maintaining upper back tightness, all reps paused at chest for 5 seconds

Squat (technique work)
Bar x 5
135 x 5
185 x 5
225 x 5 x 3 sets

All sets beltless and sleeveless, working on maintaining tightness throughout the entire motion including tensing all muscles from traps down. I don’t ever notice myself being real tight in normal squat sets.

DB Rows
85 x 10 x 3 sets

GHR sit-ups
3x10

Hammer Curls
40 x 10 x 3 sets


#363

Wanted to pick back at the start of my log and max lifts vs goals type deal (its been 2 years since i started this log). So since April of 2016 I started off with the intent to build strength but I wouldnt say I “figured it out” or got more focused until probably this time last year.

Bodyweight now has been fluctuating in the high 180’s and low 190s
Height - hopefully i havent gotten any shorter

Current best gym lifts
Squat - 385 (+50, sleeved), 425 (+90, wrapped)
Bench - 260 (+10 pounds lol wow, trash)
Deadlift - 500 (+75 pounds)

I would say I am happy with my progress on squat and deadlift with all the training ADD and life events in the past two years. I think I have finally figured out what works for squats and deadlift for me to make consistent gains. Bench i still hate and dont know what the hell to do.

New goals:

Squat - 405 (sleeves), 455 (wraps)
Bench - 275 paused
Deadlift - 550


#364

Exact same deadlift goals again haha let’s get it


#365

Haha I’m feeling pretty motivated!


#366

420 2018 lol

AM workout - did a little stretching prior (mainly calves)

Squats (45 sec rest)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2 (reverse band on)
405 x 2
440 x 1

First time feeling out the reverse bands with about 10% overload. Makes you feel pretty confident in the hole and its refreshing without much CNS overload. May start using these to build my core muscles and become more adapted to heavier weight with bracing throughout the motion.


#367

April 21 2018

Sumo Pulls (semi)
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1
465 x 1 (technically a PR)

Conventional Backdown
315 x 16

Bench
135 x 5
155 x 3
185 x 2
205 x 2
225 x 2 x 5 sets

DB Bench
70s x 15 x 3 sets


#368

What’s the cake mean by my name? Lol


#369

It’s your TN anniversary
Happy TN day.
If the cake is full it’s your birthday :slight_smile:

EDIT: great work and nice car


#370

Ahh nice didn’t know that. But that’s actually my brother in laws. Haha it’s a nice truck. Thanks!


#371

April 22 2018

Squats (reverse band)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
500 walkout and hold x 20 seconds

Reverse band off
325 x 2
325 x 2
325 x 2

Glute Hams
10/8/8

DB shoulder press
40 x 15 x 3 sets


#372

April 23 2018

Short AM Session

Bench
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5

DB Bench
60lb x 25 reps (burrrrn)


#373

April 27 2018

AM Session

Bunch of band dislocates

Bench (3-ct pause)
135 x 3
155 x 3
165 x 3
185 x 1
205 x 1
230 x 1
185 x 3
185 x 3
185 x 3

DB Bench
65lbs x 16/11/9

Band Pushdowns/DB Laterals
25/25/25
20 x 10/10/10


#374

Bench top set video

Looks more like 2 ct pause on video lol need to work on it


#375

depends of how fast you’re counting :slight_smile:


#376

J4/28/2018

Limber 11 and some static calf stretching

I’m getting tired of the programming and hopping around trying to figure out what works. I’ve been following some form of program but have always modified it or manipulated in someway. For my 500 pull I actually did follow a ten week peaking plan to the tee and I guess it did pay off but it kinda followed what I was already doing (progressively heavier triples and singles over ten weeks). I was intrigued by the plan/programming @osu122975 posted in the powerlifting section. I’m gonna run this out and see if I can’t make some gains. I like the simplistic idea building strength.

Squat 5s
Bar x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Deadlift single
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1

Paused Front Squats
5 singles @ 225 (5 seconds in the hole)

Superset
Front squat 135 x 8 x 3 sets (sleeveless/beltless)
Glute hams 3 x 10


#377

MSquats:

Deadlift:

Paused Front Squat top single:


#378

I like your DL. Squat you ought to keep your head/neck pinned back against the bar. You will lose tightness every time you look down. Learn to feel your foot position without looking down. You need to be much much tighter on the squat. It will make you better.

500 pull? Start with 400 and just put in some work there. As long as its at least a double up to a 5, you’ll make progress. Getting that weight in your hands as part of normal training will go a long way. Don’t sacrifice technique for a rep. The reps will come.

Keep up the good work. Using a hook grip is big help in the DL in my opinion. Anatomically its a better position to pull from.


#379

Appreciate the tips. My squat still feels a little funky as I’m feeling out an optimal technique. I think I’ve finally figured out my deadlift though, I pulled 500 a few weeks ago for the first time. I actually was planning on sticking with 4 plates for my top set of 5 next week. Thanks again! I’m actually feeling excited about what lies ahead as there’s no guess work.


#380

April 29 2018

Band dislocates/face pulls x 100

Standing Strict OHP
Bar x 5
65 x 5
80 x 5
100 x 5
135 x 5

Benched (all reps paused)
135 x 5
155 x 5
170 x 5
190 x 5

DB Bench
65 x 12 x 3 sets

Superset x 3
Bent row @ 135 x 12 reps
Seated DB shoulder @ 45 lb x 8 reps


#381

Bench vid: (might be shitty quality)