Score!! Nice going.
Thanks guys. Now I just need to hit it at a meet to make it official.
Nothing to write home about yet…
Week 4: Day 2
Weight: 185 lbs
Deadlift:
75x5 (165 lbs)
105x1 (231 lbs)
125x1 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs) add belt
185x1 (407 lbs)
205x1 (451 lbs) this one hitched.
I need to do a lot more work on the following:
Abs
Hip strength
Glute Strength
My goal for next cycle is a clean 210 kg pull (462 lbs).
Usually, if the weight won’t go above my knee, I entirely fail the lift. Hitching means I’m almost there, but just not quite.
If ANYONE out there could give me any hints as to how to fix my lockout, specifically, exercises to hit those troubled areas. Be my guest. I will try to work them in so long as they don’t set off my back injury.
Any help is most appreciated.
EDIT: for anyone kind enough to help me out, I pull sumo. I can’t pull conventional due to a back injury.
WEEK 4: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
95x3 (209 lbs)
105x2 (231 lbs)
115x1 (253 lbs)
125x1 (275 lbs)
133.5x1 (295 lbs)
142.5 x miss (314.5 lbs)
140x miss (308 lbs)
Just not my day on bench. At least I know that 300 would be doable. 295 was a smoke show.
I have lots to do to fix problems I have next cycle. I’ll note them later…
Well, thats it for this cycle. At least I got one really good PR.
For sumo, lockouts from a box – I use a rollaway bench. Only trick (if no partner) is loading it without having it rock off the bench. Other than that, bands rule.
From Brian Schwab:
11/16/2007 10:24:30 AM - Corey When sumo deadlifting, I can always break the weight right off the floor, but have problems with locking out weights of 95%+. The rack at my gym is only big enough to do moderate width sumo rack pulls, any other exercises you can recommend to improve the lockout?
Corey,
One of the best exercises you could to improve your deadlift lockout, other than lockouts, is to pull against bands. The way we set the bands up at Orlando Barbell is to loop one end of the band under a bench, put it over the bar, then wrap it around the power rack and attach it the safety bar on the side. It ends up stretching the bands about 5 to 6 feet and adding anywhere between 50 and 200 lbs. of tension, depending on the bands. We usually use green. You can also use DBs or figure something else out to hold the bands in place. The other option would be to use reverse bands placing the bands over the top of the power rack. This would provide the same principal of making the bar weight heavier at the top.
New Cycle
Week 1: Day 1
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
120x5 (264 lbs)
145x4x2 (319 lbs)
165x3x2 (363 lbs) add briefs
190x3x5 (418 lbs) add belt, add wraps
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
115x3x5 (253 lbs)
Ultra Wide Box Squats: raw, no belt
75x5 (165 lbs)
90x5 (198 lbs)
105x4x4 (231 lbs)
The squats were hard, but week 1 is always hard, going from basically no lifting to repping more than double body weight.
CG was difficult, but more so due to a sore neck, although the work sets were pretty heavy.
Ultra Wide Squats were something I’ve been meaning to work with, specially adding a box in. Just doing more squats as sheiko advices, at least from my experience doesn’t improve my lifting. I need more hip / glute / hamstring targeting exercises. Doing these off a box really hits the hips and being a much lighter weight doesn’t tax my CNS as much.
This workout took 2.5 hours to complete. I need to get my conditioning up, but squats usually take me longer since I’m loading the bar and everything myself.
Extra Workout:
Sled Pull:
sled x1 trip
sled + 50 lbs x4 trips
(trip = 80 yards)
Box Jumps:
3 jumps x5 sets
These were supersetted.
Crunches:
20x3
WEEK 1: Day 2
Standing GMs:
20x10 (44 lbs)
55x5 (121 lbs)
65x4 (1453 lbs)
75x3 (165 lbs)
85x3x2 (187 lbs) HARD!
I will continue with 187 till its more of a GM and less of a squat, lol.
Bench:
20x20 (44 lbs)
20x5 (44 lbs) add doubled minis
20x3 (44 lbs) add 72 lbs chain
45x3 (99 lbs) bands & chain
45x3 (99 lbs) doubled minis & average bands
45x3x2 (99 lbs) Minis, average bands & chain
105x3x3 (105 lbs) same set up
I have no idea how much tension was at the top for the last 5 sets.
I had to change to my normal oly plates b/c the ivanko plates were too thin the the bands keep sliding off.
Huge amount of tension, although it was more than doable. Really helps w/ speed.
Zercher Squats:
45x5
135x5
185x3
225x3
275x1 stopped here. had too much pain in my right quad.
Good workout. I think the volume is still decently high for what my back can take. Amazingly, my back isn’t killing me.
The top pic is the band set up w/ the chains for the final 5 sets on bench.
WEEK 1: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
90x4 (198 lbs)
105x3x2 (231 lbs)
120x3x5 (264 lbs)
Stopped here. I figured squatting wouldn’t be a good idea b/c I get one day or rest between this workout and heavy squats on Sunday.
Not a bad bench day. I thought weight that heavy for 5 triples would destory me.
Week 2: Day 1
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
115x5 (253 lbs)
145x4 (319 lbs)
165x3x2 (363 lbs) add briefs
190x3x5 (418 lbs) add belt, add wraps
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
105x3x5 (231 lbs)
Ultra Wide Box Squats: 12" box
85x5 (187 lbs)
100x5 (220 lbs)
115x4x4 (253 lbs)
Good workout. Tiring, but nothing felt super heavy. Week 2 is much easier than week 1.
WEEK 2: Day 2
Body weight: 185.7 lbs
Deadlifts:
75x5 (165 lbs)
105x3 (231 lbs)
125x3 (275 lbs)
145x3 (319 lbs)
170x3 (374 lbs) not
Bench: all touch and go
20x15 (44 lbs)
45x10 (99 lbs)
65x10 (143 lbs)
90x10 (198 lbs)
Speed Deads:
145x1 add doubled minis
145x1 add 72 lbs chain
145x1 same set up from here on out
165x1x5
Thats it.
First time I’ve ever done two sessions of deadlifts in one workout since I injured myself 7 years ago. Big jump.
Deads for triples were easier than I thought. I want to get up to 185 kg (407 lbs) for 3 in the next 3 cycles.
Reps were just something different. I tried rervesre band benches, but I couldn’t get a feel for them, so I worked on sets of 10 just for GPP.
Speed deads were slower than they should be, so I kept the weight low and just worked on speed.
Awesome. Great work!!
I remember I hurt my back about 2.5 years ago on a 160kg pull and for the next 6 or 7 motnhs afterwards I was always afraid of that weight.
Once you get over the fear you’ll be on fire!
Thank Hanley.
This injury has plagued my deadlift for years. Thats why my best pull in the gym is a pitiful 462 w/ full gear.
Having the ability to pull twice in a session is crazy compared to how I was even a year ago. Granted, its not a huge amount of volume, but I’m still working on that. I’m hoping that these extra workouts a la westside barbell will have some positive impact. Maybe I do need to train my lower back more frequently, just not heavier.
I’m hoping my goal of 215 kg will be doable. I’d love to get 230 kg. That would be a HUGE improvement over my crappy deadlift right now.
I might eventually do the original sheiko on week 2: 80%x3x5. If I can get to that place, I will be golden.
I’ll give inzer a call today to get a tracking number for the lever belt I ordered. Maybe thats the crutch, I mean help, I need for deadlift progression, lol.
Extra Workout:
Crunches:
20x3
DB Rows:
50x10
75x10
100x15
These were supersetted.
Week 2: Day 3
Bench:
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused from here on out
90x4 (198 lbs)
105x3x2 (231 lbs)
127.5x2x5 (281 lbs) HARD!
Squat from bottom position:
45x5
135x3
225x3
275x3
320x1 PR!
335x1 PR!
DB Bench:
75’s x8
75’s x10
100’s x8 PR!
Bench was hard. Squats and DB bench were awesome. Hopefully, next week will be better for flat bench.
Extra Workout
Standing Rows:
95x10x4
Incline DB Press: lowest incline:
30’s x15x4
Crunches on Decline Bench:
10
5kg x10
10kg x10
15kg x10
Standing Abs:
Green band x10x3 each side (60 reps total)
Finished in 30 minutes. Good small workout.
Week 3: Day 1
Squats:
20x10 (44 lbs)
75x5 (165 lbs)
120x5 (253 lbs)
145x4 (319 lbs)
165x3x2 (363 lbs) add briefs
190x3x3 (418 lbs) add belt, inzer knee wraps
202.5x2x3 (446 lbs) same set up
All were good. One of the reps on the doubles was slightly high / parallel. Everything else was solid.
CG Bench:
20x20 (44 lbs)
20x10 (44 lbs) add doubled minis
55x5 (121 lbs)
70x4 (154 lbs)
85x3x2 (187 lbs)
100x3x6 (220 lbs)
Not the easiest triples w/ 100 kg, but stronger than last cycle.
Ultra Wide Squats: 12" box, raw, no belt
95x5 (209 lbs)
110x5 (242 lbs)
125x4x4 (275 lbs)
Really hit the hips. I can probably work up to 130 or 135 kg next time. These seem to be helping a lot with hip / glute strength. I hope it will also carry over to my deadlift. I’ll see about that in 1 week.
WEEK 3: Day 2:
Body weight: 186.5 lbs
GMs:
20x10 (44 lbs)
55x5 (121 lbs)
65x4 (143 lbs)
75x3 (165 lbs)
85x3x3 (187 lbs) better form this time
Bench: Illegally wide grip
20x20 (44 lbs)
20x10 (44 lbs) add doubled minis
45x10 (99 lbs)
75x10 (165 lbs)
90x10 (198 lbs) index finger on ring, not too bad
Zercher Squats:
45x5
135x5
225x3
275x3 recent PR (not all time)
Thats it, quick and dirty. GMS for sets was a pr as were the 198 lbs x10 w/ minis (i never do that RM type of work) and Zerchers which is a recent PR as well.
WEEK 3: Day 3
body weight: 186.5 lbs
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused from here on out
90x4 (198 lbs)
105x3x2 (231 lbs)
127.5x3 (281 lbs) PR
127.5x2 (281 lbs) miss 3rd rep
I’ve never done more than 275 for triple, so mentally, this is a big pr. I still basically failed the workout. Nothing felt right tonight, so I decided to lay off and repeat it next cycle. I also decided not to do the rest of the workout b/c my chances of injury were higher. Not worth it.
WEEK 4: Day 1
Squat:
20x10 (44 lbs) add briefs
75x5 (165 lbs)
115x5 (253 lbs)
145x4 (319 lbs)
165x3x2 (363 lbs)
190x2x2 (418 lbs) add inzer wraps, add lever belt
215x1 (473 lbs) pr for this set up (used inzer wraps)
225x1 (496 lbs) add black METAL wraps
232.5xmiss (512 lbs) one very pretty negative, lol
Not a bad cycle. My strength is better as 473 w/ inzer wraps was probably very hard last time if I had tried that set up. I was disappointed that I didn’t get 512, but that’ll come in due time.
This was the first time using the lever belt and I had no issues.
Week 4: Day 2
Body weight: 183.5 lbs
Deadlift:
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs) add belt
185x1 (407 lbs) solid lift
200x miss x3 (441 lbs) barely could crack it off the ground.
My deadlift sucks, period. Its due to a lack of ab work. I have been slacking. I will fix this start tomorrow.
My best pull its 462 equipped and 451 w/o any equipment (at a heavier weight). My best pound for pound is 441 @ 156 w/ just a belt. I have a lot of ground to make up. This will be interesting.