T Nation

Think Big - Road to a 550 lb Deadlift


#479

Good luck with the knee mate, def take it easy with it, come back to squat another day, stronger and better.


#480

I’m slowly pushing back now, today I have not felt any discomfort after yesterday’s session. Only sore lower back and hamstrings. I want to say I’m on the path back and will be going slow. The plan is to stick to sub 70% on intensity and slowly build back my volume. I may take a new approach on form and start working low bar more and rely on quad hypertrophy using single leg movements.


#481

Reps man, reps. Keep them high for awhile, like 10+, preferably 15+. My tendonitis has always been it’s worse when I stayed in the 5 and lower rep ranges too long. I also believe that some muscles and tendons/ligaments need higher reps and TUT to actually strengthen.


#482

Good point, that sounds like the way I will be shifting. Gonna hit squats tomorrow again can get some good cardio from high rep sets of squats lol


#483

July 10 2018

AM session, disbrow Bench day 2

Bench
135 x 3
155 x 3
165 x 3
185 x 3
190 x 5 x 5 sets

Close grip bench
165 x 8 x 3 sets

DB Bench
1 x 15 @ 70 lb

Baby woke up, I’ll finish the rest of accessories tomorrow or Thursday


#484

July 13 2018

Superset squats and deadlifts
135 x 3
160 x 3/185 x 3
185 x 5/225 x 1
225 x 3/275 x 1
225 x 10/315 x 1
380 x 3

Hamstrings were wound up so damn tight I couldn’t finish the session. Not sure why but I stretched and rolled out just before. It’s very frustrating but on a positive note I could rep out 225 on squat with no pain


#485

July 22, 2018

Training has been suffering with the whole knee thing (which has finally started to feel better) and we had company in town last weekend. To top it off my wife and baby caught some virus this week so not much lifting has been going on. Finally got a chance to lift today

Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 10
245 x 8

Deadlifts
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 3


#486

July 26 2018

AM session

Bench
bar x 5
135 x 3
155 x 3
165 x 3
180 x 3
190 x 11
190 x 8

Strict Dead Hang Pullups - 1 x 10

Ab roller - 1 x 10

some band pushdowns

I am going to start doing 10 pullups, 10 ab rollers, and 20 pushups on non bench days both morning and night and adding in a rep weekly. Might be a good way to get in more volume for lats and upper body pressing muscles. i also neglect core work pretty hard as far as abs go.


#487

July 29 2018

Deadlift
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 2

Reverse band deadlift (4 holes from top, avg band)
505 x 4


#488

You’re not running krocs deadlift program anymore?


#489

No I’ve strayed from all my plans with my knee problems and my wife and baby getting sick. Need to get my baseline strength back to a comfortable level


#490

July 29 2018

Bench
135 x 3
155 x 3
165 x 3
185 x 3
205 x 3
225 x 5


#491

August 1 2018

Bench
135 x 5
155 x 5
165 x 5
185 x 15

some pullups

some ab rollers


#492

Aug 2 2018

AM session

Squats
135 x 5
185 x 5
225 x 5
275 x 6 (paused enough to remove stretch reflex)

Pause Squats (deadlift stance)
225 x 5 x 3 sets (5 seconds pause)

Ab rollers

Pull-ups

Trying to slowly bring back the intensity on squats, the plan is to not go below 5 reps for any sets of squats at least for a month, maybe 2.


#493

Squats:


#494

Good looking squats!


#495

Thanks man, trying to nail down my form and keep all the reps quality. Dont want to get a serious injury lol.


#496

August 4 2018

AM session

Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 2
225 x 2 x 4 sets

Paused Close Grip
170 x 10 x 3 sets

DB Bench (slow tempo)
70s x 12 x 1 set

Just trying to feel some burn in the pecs, did a few sets of DB laterals with 20s. That’s prob the fastest I’ve ever moved 225. Judging by the video it almost looked effortless. Glad my bench is finally moving


#497

Bench vid


#498

Aug 5 2018

Quick deadlift session
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 3 (straps)

Attempted a 495 block pull at 1.5” but failed.