deadlift
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Post by deadlift on Nov 3, 2007 10:36:29 GMT -5
Bench today. Gunna kill my tris and delts. Can't wait till monday-Deadlift!
Anyways plan for today will be my regular bench sets(8X3), some militarys, CGBP, skullcrushers, tri ext, side raises and front raises
Followed by ab work.
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deadlift
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Post by deadlift on Nov 3, 2007 19:15:48 GMT -5
Bench - 95X8(warmup), 150X3,3,3,3,3,3 [2,2 Paused] PR Military Press - 100X3,3,3 PR CGBP - 115X6,6,6 PR 2-handed Front Plate Raise - 35X8,8,8 PR Skullcrushers - 55X4,5 Tri Ext - 17.5X7 Dec Crunch - 25X11,13,11
Triceps were gone... just fried. Gunna do 3 sets of 10 pushups later tonight, gunna start doing them for as I'm going to do some boxing work soon. Not intensely, like jogging 3+ miles, but stuff for punching speed, power ect.
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Post by lysimacus on Nov 5, 2007 16:31:57 GMT -5
Congrats on the PRs!
Boxing work can really help. Look forward to reading how you do.
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deadlift
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Post by deadlift on Nov 5, 2007 18:32:08 GMT -5
Yeah, I do stuff like skipping rope for footwork, shadow boxing with weight and no weight, sparring with friends. Once I get a heavy bag and speed bag it'll help alot.
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deadlift
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Post by deadlift on Nov 5, 2007 21:01:01 GMT -5
GAY!!!
Deadlift - 300X1,1 340X0,0,0
First 2 sets got up about half way... Dropped. Third didn't get up at all!
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Post by dopar66 on Nov 6, 2007 10:45:37 GMT -5
It's only been 6 days between heavy deadlift days. Even though you're comparitively young, you still need some recovery time. It'll mess with your schedule, but try moving your heavy deadlift days to every 10 days, or every 14 days if you want to do it the same day of the week each time.
Most importantly, don't dwell on missed attempts.
Well, this is pretty important too....... Spend more time around 80% of your 1 rep max, for consecutive singles, up to 7 singles per workout (more or less). Deadlift, stop, reset your grip, deadlift. Take up to 90 seconds between attempts. I can ALMOST flat out guarantee if you use 340 as your 1 rep max, using 275 as your workout weight, for three or four consecutive workouts, the 340 will go.
God Bless!
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deadlift
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Post by deadlift on Nov 6, 2007 15:17:52 GMT -5
I might start doing that. Just cut out deadlift every other week. I will also cut the first set back some weight. Hope get a power rack soo and do lockouts. Thank dopar, you've helped me alot since I've been here.
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Post by dopar66 on Nov 7, 2007 10:28:38 GMT -5
I might start doing that. Just cut out deadlift every other week. I will also cut the first set back some weight. Hope get a power rack soo and do lockouts. Thank dopar, you've helped me alot since I've been here. You're certainly welcome! Power rack..... ahhhhh yes...... I'm becoming envious..... ;D God Bless.
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deadlift
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Post by deadlift on Nov 7, 2007 14:32:42 GMT -5
Yeah, Can't wait for one. Gunna hit my curls in there. Lol, jk, but I'll be able to squat heavy without my spotters(dad and brother).
P.S. - My cousins going to the army =( What are the chances he'll go to Iraq and what are the chances he'll die if he does? This man is practically my brother. I'm his mini-me, except he's more redneck and I'm more oreo, lol
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deadlift
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Post by deadlift on Nov 10, 2007 19:29:20 GMT -5
Squats - 170X3,3,3,3 Box Squats - 155X3,3 Lockouts - 405X3, 465X2, 480X1
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Post by danno on Nov 11, 2007 7:22:35 GMT -5
Hi DL,
I looked at your squat workout, and allow me to throw in some advice (altough I'm not sure if I should with my lack of experience). It looks like you're not using a whole lot of volume on your squat days. You are squating 4x3 with 71% of your 1RM, and even though you do some box squats after that you should maybe do more sets and reps of that same weight or increase the weight on the bar. Other then that I love your lockouts. How deep are you going with these? God Bless Dan
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deadlift
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Post by deadlift on Nov 11, 2007 11:12:56 GMT -5
I'm not used to doing 8 sets with squats and I'm sick so I'm just cutting a little short. My lockouts are about 5-8 in ROM. The weight was putting a hurting on my back, so I'm going to lighten the weight and have my feet alot closer.
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Post by thatnuckolskid on Nov 11, 2007 16:36:43 GMT -5
if you can't do any more volume on the squat then try to work up to it and in the mean time add more assistance exercises to take care of your volume like lunges or front squats or something. i like the box squats though, they're good stuff.
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deadlift
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Post by deadlift on Nov 11, 2007 21:27:13 GMT -5
I am going to work up. Next leg workout will have 5 sets of squats and 3 sets of box squats.
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Post by thatnuckolskid on Nov 11, 2007 21:43:24 GMT -5
good deal, i like it, working up but being gradual and smart about it.
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deadlift
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Post by deadlift on Nov 12, 2007 1:12:21 GMT -5
Once I reach 8 sets of 3 with my current weight I'll move to 180. And 5 sets of 3 on box squats while I slowly go up (5 lbs.) I will start going up 10 lbs. every 5 sets of 3.
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Post by thatnuckolskid on Nov 12, 2007 8:34:04 GMT -5
so basically like a progressive overloading system somewhat?
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deadlift
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Post by deadlift on Nov 12, 2007 12:55:50 GMT -5
I guess you could say that. Basically, it was just to get me up to 8 sets cause with squats I wasn't used to it.
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Post by thatnuckolskid on Nov 12, 2007 13:51:46 GMT -5
that's understandable, not many people realize the benefits of high volume training but i garuntee you when you get adjusted to it you'll love it.
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deadlift
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Post by deadlift on Nov 12, 2007 19:51:55 GMT -5
I skipped deadlifts... I wasn't feeling good at all, I had real bad headaches n was really congested. I'm feeling alil better now though.
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Post by dopar66 on Nov 13, 2007 11:51:12 GMT -5
I skipped deadlifts... I wasn't feeling good at all, I had real bad headaches n was really congested. I'm feeling alil better now though. Good call! That's a big ole pile of wisdom! Saving your energy to let your body recuperate and get over what's ailing you, that will benefit you way more than a deadlift routine which you felt like poop for coming into it. Hope you get to feeling better soon. God Bless.
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deadlift
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Post by deadlift on Nov 13, 2007 15:38:09 GMT -5
Yeah. Not feeling good today either...
Really congested with some pain and for some strange reason was having bad stomach cramps this morning??
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deadlift
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Post by deadlift on Nov 19, 2007 10:01:32 GMT -5
Feeling good today. Think I'm gunna hit the deadlifts today. I might also do a little something for arms and chest. Gunna kill my back. Should I lighten deadlifts since I took 2 weeks off? Or try 340 again?
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Post by thewicked on Nov 19, 2007 10:32:28 GMT -5
Feeling good today. Think I'm gunna hit the deadlifts today. I might also do a little something for arms and chest. Gunna kill my back. Should I lighten deadlifts since I took 2 weeks off? Or try 340 again? sounds like you're chomping at the bit to get back in the gym..i know i would be! I would just go with how you feel...get your warm ups in and get your lifts going nad if you feel up to doing some heavier pulling, by all means go for it! Use your warmups and first few working sets to really dig in your form and get back in the flow and start pulling the foudation out from under the buidling! ;D
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Post by dopar66 on Nov 19, 2007 10:45:06 GMT -5
I'm going 180 degrees off what TW said. Get a workout in, not a maxout. That's my two cents.
That's what I said, now here's what I'd probably do in your shoes. Warm up to about 275 for a couple of singles..... then..... all bets are off....
:')
God Bless!
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