T Nation

The Road to 500lb Deadlift and Beyond


#1

Current max:As of 8/19/09

Dead lift-470
Squat-385
Bench press-275
Push press-245

Goals

Dead lift-500
Squat-400
Bench press-315
Push Press-285

I have had a virus for about a month and my training has suffered.
This is my first workout in about 10 days or so as follows.
I am 6ft 195lbs.

Bench press
6-135
6-185
5-205
5-205

Push press
5-135
5-155
5-165
5-185

Squat
135-8
225-5
275-5
Still feeling the effects of my sickness and it really showed on my squatting.

Pull ups[neutral grip]
10-BW
5-25lbs added
5-25 added
6-BW

Kind of just feeling out were I am at with this workout. Hopefully I will have more juice tomorrow and get in a better workout.


#2

Day 2-Taking it easy again today. Still getting my strength back from being sick.

Deadlift

5-225
5-275
3-325
1-395
1-415PR
How I managed this I dont know. Went up relativly easy at that. Maybe the time off helped my CNS.

Pendlay rows{working on my form more than the wieght]
135-8
185-5
155-5
165-5

Dumbbell snatch
5-60 Each arm
5-75 "

Good workout. I will up the volume tomorrow.


#3

3/15/2009

Missed a couple days unfortunately. Came in motivated and feeling good.

Power Cleans
8-95
8-115
6-135
5-155
3-185

Squats
8-185
6-225
4-275
1-295
Wasnt feeling the squats today. My plan is to add them in some form every work out and start getting my numbers up.

Dynamic Rows
135-8
185-6
185-6
185-5
185-5
Really trying to dial in my form on these and take as much momentum as I can out of the movement.

Glute-Ham Raises
4 sets 8-12 reps

Looking forward to more productive higher intensity workouts. Just trying right now to get back on track after being sick for so long.


#4

Adominals and calves today. I think my abs lag behind the rest of my body a bit. So I like to dedicate a whole workout to them and then throw in some calves at the end. Im all over the gym with this and dont bother to record anything.


#5

[quote]Pistol Pete wrote:
Current max

Deadlift-405
Squat-330
Bench press-230
Standing overhead press-150

Goals

Deadlift-500
Squat-450
Bench press-350
Standing press-250
[/quote]

When do you want to achieve these goals?


#6

Ideally by the end of the year. This would be a push as I am a hard gainer and drug free. But all you can do is try.


#7

Squat
5-185
5-225
5-255
5-275
5-255
5-255
5-255
Felt decent. Starting to get the strength back in my legs.

Romanian Dead lifts
5-225
6-275
6-275
5-275
Could of went heavier, but my body told me otherwise.

Pull Ups
10-BW
8-BW
7-BW
6-BW
I like pull ups whenever I have a bit of tightness in my back after squats or dead lifts. Seems to get some of the kinks out

Good workout overall.


#8

Had a bodybuilding relapse today{Head hung in shame} I do arm work every now and again. I think it helps with my other lifts to keep my arms strong as possible. Thats my story and Im sticking to it.

Im not going to bother going in detail.

Close Grip benches
Skull crushers
Dumbbell curls
Cable Push downs
Forearm work

Im sore as hell and will be taking a couple days off{Going bass fishing}. I will be back on the horse Saturday with Dead lifts.


#9

[quote]Pistol Pete wrote:
Current max

Deadlift-405[415]
Squat-330
Bench press-230
Standing overhead press-150

Goals

Deadlift-500
Squat-450
Bench press-350
Standing press-250

I think you can definitely attain your goals by the end of the year-you doing a clean bulk or how is your eating?


#10

My eating is an area I could improve.
I am currently supplementing as follows.
Biotest Creatine
Biotest Flameout
Biotest Superfood
ON Natural Whey
ON Natural Casein
I aim for 200 grams of Protein a day. Dont always get it.

Carbs about 300. Im thinking I should up my complex carbs buy a 100 and maybe a bit more protein along with staying above 200 grams a day at least.
I eat relatively clean. I would say 90% good 10% Crap.
Also trying to quit smoking.{Im sure it would help if I did}


#11

Felt like shit today, so I am saving deadlifts and some squating for tomorrow.

Push Press
5-95
3-135
3-165
3-185
1-195
1-215
1-225PR

Seated Dumbbell Presses
5-80lb dumbbells
3-90lb dumbbells

Wasnt feeling it today other than the PR.


#12

I hate life. I cant get motivated to do shit


#13

Deadlifts
5-185
3-225
5-315
5-315
5-315
5-315
5-315
Standing Press
5-135
5-145
5-155
5-155
5-155
5-155
Squats
5-135
5-225
5-225
5-225
5-225
5-225
Pull Ups
8-Bw
7-Bw
6-Bw
5-Bw
Starting from scratch. Bill Star 5><5 with some tweaks of my own.


#14

According to Bill Star Im not allowed in the gym today and an asshole if I do.
But I figure I am advanced enough{relatively} to handle some ab and calve work.
I was motivated to go to the gym and I have learned to take advantage of that.

I recently purchased a spud ab pull down.
Did four sets with 90lbs.
I liked it. Glad I bought it.
After that I bounced around the gym doing various abdominal and calf exercises.

Back to Bill Star tomorrow


#15

Bench Press
135-5
185-3
195-5
195-5
195-5
195-5
195-5
Squats
135-5
185-5
225-5
255-5
275-5
Bent Over Rows
95-5
135-5
155-5
185-5
205-5

I am really trying to dial in my form right.
I recently purchased Starting Strength and noticed some things that needed improvement. So I have decided to focus on form more than poundage for now.
In the long haul I think this will pay off for obvious reasons
For what its worth, for those of you who have yet to get Starting Strength I highly suggest that you do. Its worth every penny and then some. I dont care if your new or been weight training for years, if you strength train, you need this book. Its like the Bible is to a Christian.


#16

I pulled my right quad yesterday. Did some stationary bike, foam rolling, and light stretching. Seemed to help at the time.
I wanted to do some Olympic style training to day, but had to be conservative due to the injury.

Power Clean
5-95
3-135
4-185

One arm dumbbell snatch[Each arm]
2-70
3-90
2-95
2-100

Power Shrugs
8-224
8-315

Had fun with this workout. Tried my best to keep my quad from sustaining any more damage. I dont think I did.

Unfortuanetly squatting tomorrow will be out of the question and might be for the next week or two. Im going to try my best to work around it.


#17

Hope that quad isn’t too bad, our stats are fairly similar I’ll meet you at 500!


#18

Bench Press
5-135
5-165
5-185
5-215
5-225
Bent Over Rows
5-135
5-185
5-185
5-195
5-195
Dumbbell Press
5-70s
5-80s
5-80s
Push Press
5-135
5-135
5-165
5-185
Im going to get a massage therapist for people with chronic pain on Thursday.I have a lot of nagging injuries that could use some attention. Hope it helps.


#19

Dead lift
335-5
335-5
335-5
335-5
335-5
Did the first four with an double over hand grip, the last set with straps, first time using them. Did not really care for them. I suppose I need to start getting used to them as my grip will start holding me back the higher the weight and reps.
Bent Over Rows
135-5
205-5
205-5
205-5
205-5
I was hoping to do some front squats but my quad is still bothering me a bit. May be Sunday.


#20

Bench Press
135-5
185-3
215-5
215-5
215-5
215-5
215-5
Standing Overhead Press
135-5
165-5
165-5
165-5
165-5
Did some calf raises and called it a day. Tomorrow will be Power Cleans. By Monday my quad should be ready for squats again.