T Nation

Think Big - Road to a 550 lb Deadlift


#542

Aug 29 2018

AM Session (bout to stop including this because all my training sessions are AM now lol)

Squats
135 x 3
185 x 3
230 x 3
250 x 3
270 x 6
270 x 6
280 x 6

Close Grip Bench
135 x 3
150 x 3
170 x 3
180 x 5, 5, 5, 5

Glute Ham Raise
3 x 8 (BW)


#543

Aug 30 2018

Switch Stance Deadlifts (sumo)
135 x 2
225 x 2
275 x 3
300 x 3
315 x 3
350 x 5, 5, 5

some ab rollers


#544

Aug 31 2018

Not an AM Session lol

Tempo Bench (3-count eccentric)
135 x 3
145 x 3
150 x 3 x 6 sets

Front and Rear DB Laterals
20 lb 3 x 12

KB Rows
70lb 3 x 8

Also trying to incorporate flat feet into benching as that’s the rule in the meet coming up if I’m gonna do it


#545

Sept 2 2018

Foam rolling

Front Squats
135 x 3
170 x 3
185 x 3
205 x 3
225 x 5, 5, 5, 5

Deadlifts
320 x 6 singles (30 sec rest)


#546

Labor Day 2018

Competition Bench
135 x 3
155 x 3
165 x 3
185 x 6, 6, 6

Close Grip Bench
180 x 5, 5, 5

Band pulldowns
3 x 15 (EFS average band)

DB Hammers
25 x 12, 12, 12


#547

9/5/2018

Foam rolling/some static calve stretching

Squats
135 x 3
185 x 3
225 x 3
250 x 3
280 x 5, 5, 5
290 x 5

Paused Front Squats
225 x 3, 3, 3

Tried to really pause the front squats. Even given the light weight it makes it pretty hard to breath and brace. These felt pretty good though. The regular squat sets probably felt the best they have ever felt as far as form goes.

Glute Hams - 3 x 8
Ab Roller - 3 x 8

Squats Top Set:


#548

Sept 6 2018

Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 1
225 x 1
250 x 2
250 x 3 (slingshot)
250 x 3 (slingshot)
185 x 12
185 x 12


#549

Sept 8 2018

Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1


#550

Sept 9 2018

Bench
135 x 5
155 x 5
170 x 3
180 x 3
190 x 6 (paused)
190 x 6
190 x 6
225 x 5, 5 (slingshot)

Some band push downs


#551

Sept 11 2018

Foam Rolling, was feeling pretty damn good this morning for some apparent reason. The plan was squats/front squats as per my program but i decided to deviate (bad idea), but it paid off.

Squats
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
360 x 1
405 x 1 (big raw PR)

Glute Hams - 3 x 8
Ab roller - 3 x 8


#552

Sept 12 2018

Standing OHP
Bar x 5
95 x 5
105 x 5
115 x 5
135 x 5, 5


#553

Wow man, congrats :slight_smile:


#554

Thanks!


#555

Sept 14 2018

Lift session before backpack camping

Deadlifts
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1

Wasn’t trying to kill my self but didn’t have a whole lot of time. Went back pack camping in the great Smoky mountains this weekend for a couple days. My back is absolutely roasted from chopping up wood for multiple hours.

Top single:

We had to rig up a bunch of change plates to make 495, as my brother in law didn’t have enough 45s.


#556

Sept 18 2018

Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 5, 5, 5
225 x 5, 5, 5 (slingshot)

Band pushdowns 3 x 20


#557

Time for him to buy some more plates


#558

lol, i know right and i even brought another set of 45’s. Gotta keep him motivated


#559

Sept 19 2018

Squats

135 x 3
185 x 3
225 x 3
275 x 1
305 x 5
305 x 5

Was planning on hitting pause squats but baby wasn’t going back to bed so I had to cut it short. Will hit them later in the week. 305 felt easy and smooth as butter


#560

Sept 20 2018

Bench
bar x 10
135 x 10
155 x 6
170 x 6
185 x 10
185 x 10

Bent Over Shrugs
135 x 15 x 3 sets

DB Front Raises
20lb x 15 x 3 sets


#561

495 looked smooth as ever