If you’d love to eat more, eat more.
How much does the world deadlift record holder at your weight class eat? And how tall are they relative to you?
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I don’t know and honestly, I don’t care. my goal is a at least 4(hopefully 5+)x bodyweight deadlift. That sounds ambitious, but I’m built to deadlift and am willing to work as hard as I need
A quick Google search reveals that no woman in the history of the world has ever accomplished this. Not to say you can’t, just to give you an idea of the scale of the challenge. I would strongly suggest you look at what the best in the world are doing if you hope to best them, both nutrition and training wise.
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noted. I’ll still try though. If stefi cohen can deadlift over 5x her bodyweight while pursuing a very competitive PT program and run a business, I can at least see where I can go.
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Week 5: Day 2 Conditioning
[5x(30m KB farmer’s carry-24kg Kbs+10 HSPU w/3in deficit)+ 5x(15cal row+1 rope climb)]- 23:56
Technique: pull-ups
I’m reasonably sure she can’t do that. Her world record lift is barely 4x her bodyweight. Not that that isn’t an insanely impressive achievement.
oh ok. I guess I did the math wrong, but yeah… impressive to say the least…
Either way. I’d figure out what she’s doing. Are you matching that level of commitment and focus?
Right now? no. I have to somewhat hide this from my parents, who won’t hire me a coach. I do prioritize the gym/nutrition/sleep over most things (I’ve manipulated family functions and Drs appointments so I could get training in), so I guess the dedication is a start
In college when I control my finances, hell yes. I want to get a coach and spend pretty much every minute not studying/making connections with potential investment opportunities(networking w/ classmates) focused on lifting
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Then I genuinely wish you the best of luck. I appreciate I often sound negative on here, but I love to watch people succeed.
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I had login troubles again…
Week 5: Day 3
Back Squat: 1x3-45,50; 1x6-60kg; 5x5-45kg w/35sec rests
Front Squat: 3x12-35kg
DB hamstring curls: 1x20_4x5 cluster w/5sec rests
Abs: 4x(20sec plank+20sec plank hip drop+20sec rest)
Squats feeling good!
Week 5: Day 4- Conditioning
Overhead Squats: 4x5-25kg
For time:100 sledge hammer swings+200yards tire flip+100 sledge hammer swings- 15:07
Week 5: Day 5
Bench Press: 1x3-40,45, 1x5- 50kg- I FINALLY BROKE THAT PLATEAU!!!; 5x5-45kg
5x(1min of 10HSPU+ max burpees in rest of min+1min rest)- 19,18,16,15,15
Overheand Press: 10x4 every 30sec-20kg
Chest flyes: 1x10-8kg DBs drop to 1x10- 6kg
@T3hPwnisher After this cycle of 5/3/1 (which conveniently ends the week before I leave for college), I want to really focus on squats in the remaining 2 months before I get to deadlift. Any program recommendations? I want something stupid hard, but even I’m not stupid enough to try smolov
With a goal of weight gain and a focus on squats, there’s always Super Squats. If you wanted to stick 5/3/1 style though, Building the Monolith is very squat focused, but would require some deadlifting once a week. Could approach that with a trap bar, if available, or some partial deadlifts instead.
Building the Monolith looks cool. Could I just replace the deadlifts with front squats, the gym doesn’t have a trap bar. I asked current students on a message board a few months ago when I was searching for deadlift alternatives
I don’t see the front squat and deadlift as similar enough movements to be able to swap them. Deadlift is primarily a hip hinge, while the front squat is more about movement through the knee. I’d find some way to hinge at the hips. Is an elevated deadlift (like a rack pull) an option?
That’s the problem, I can’t do loaded hinging. Also, the lowest position on a standard rack is already above my knees. Any ideas?
Use the lowest position on the rack and stand on an elevated platform inside the rack to increase ROM. An aerobic stepper could work, or just some more weight plates or a plyo box or something.
I’ll see what the dr. says. Also, I was reading some reviews/ articles and all of them talk about eating a lot. Does that apply to me? I’m not really looking to gain weight (or at least go above 43kg)
Ah, for some reason I thought weight gain was your goal. I would not follow those programs if you cannot eat to gain weight.