T Nation

Road to a 550 lb Deadlift


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

Hammer Curls
40 x 10 x 3 sets


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


Exact same deadlift goals again haha let’s get it


Haha I’m feeling pretty motivated!