5-5-11 Deadlifts
Conventional Deadlifts
8x135
5x225
2x315
1x405
1x405 +80 lb chain
1x405 +130 lb chain
1x405 +160 lb chain
3x405 +180 lb chain
*Circuit
Squats / DB Lunges / Leg Press
*Front 20x115 / 10x40 (each leg) / 20x400
*Back ATG 20x115 / 10x40 (each leg) / 20x400
That’s it. We decided to try something different for the next cycle. We are going to have a heavy deadlift day (today) followed by squats and quad work. The other day will be a lighter deadlift variation (deficits or speed pulls against bands, etc) followed by another light squat variation.
First heavy day today was short and sweet… the pulls against chains weren’t too bad but I stopped at 3 reps. I didn’t feel like pushing it too much after that last deadlift session only a few days ago it feels like, where I couldn’t lock out that 765 reverse band.
That circuit was brutal though. It doesn’t look like much on paper really but gosh I am not conditioned for that stuff, lol. I haven’t felt a pump like that in my quads in quite a while…
Next lighter dead/squat day will have the accessory stuff focused on hamstrings.
My goal is to pull 650 in the 242 class before I leave for England in August!!
Scott, to show the video directly you need to copy paste the link in the comment section of the video:
bench’n- i’ve decided to put 5/3/1 for my bench to on hold for a little while. i’m going to go back to minicycles of supramaximal work much like deadlifts.
foam press
135x10
225x6
315x4
405x4
455x1
added chains
405 + 40lbs of chain x 1
405 + 80lbs x 1
405 + 104lbs x 1
405 + 128lbs x 1
405 + 152lbs x 1
full ROM bench against chains- paused
225 + 80lbs x 1
315 + 80lbs x 1
365 + 80lbs x 1
375 + 80lbs x 1
titan ram- close grip, paused
405x4
455x1
475x1
495x1
noth’n but bench’n
5-7-11 Bench
Flat BB Bench Press
*Foam Press
10xBar
5x135
2x225
1x275
1x315
1x275 +40 lb chain
1x275 +80 lb chain
1x275 +105 lb chain
1x275 +130 lb chain
1x275 +150 lb chain
*Full ROM - Paused /w commands
1x135 +80 lb chain
1x185 +80 lb chain
1x225 +80 lb chain
1x245 +80 lb chain
*Titan Ram - Close Grip - Paused
1x275
1x315
1x355
1x375 *not much of a pause on this last one…
and one high rep superset of BW back extensions and decline situps…
Lots of benchin. That foam press was pretty fun, lol… bounced the hell out of it on that last one.
pull’n
deficit pulls off a 100lb plate- double overhand grip
135x6
225x6
315x4
405x2
455x1
mixed grip
495x1
barbell lunges with buffalo bar- one leg at a time
some x some
GHR’s against bands
some x some
seated calf raises
some x some
the barbell lunges were tough. haven’t done them in awhile. got my pump on.
Scott can you put up my deadlift video… also, I did a search for split squats and that is what we were doing.
5-9-11 Deadlifts
Deficit Deadlifts 2.5" Deficit
8x135
3x225
1x275
1x315
1x365 *DOH up to this point
1x405
1x455
1x495
1x495
*video
*Superset
BB Split Squat(Front foot elevated) / Glute-Ham Raise
10x50 / 8xBW
10x100 / 8xBW
15x120
Back Extension on GHR
10xBW
15xBW
Those deficits felt pretty damn good today I thought. 495 wasn’t bad at all, but I want to save a lot in the tank for now… I did get a video of it.
I like those split squats a lot… they really get the legs pumped up. The back extensions on the GHR are way harder than a 45 degree hyperextension. They got my back pretty pumped up. Going to try to do these a lot and start adding weight…
[quote]maraudermeat wrote:
Front Squats…did triples up to a moderate weight.
455x3
[/quote]
Moderate weight? Uhhhh, okay.
Nice work
Yeah his front squat form is a thing of beauty to watch. Mine… well not so much. 
overhead press’n- had a pretty good session. worked up to 300 on standing military press. my goal going in was to hit 3 reps. i feel that i might have had a couple more but i stopped there. i’ll up my working max by 10lbs for the next cycle.
standing military press
warmup
0x10
95x3
135x3
185x3
working sets
75%- 235x5
85%- 265x3
95%- 300x3
swiss bar standing military press
205x8
235x6
pendlay rows
135x4
185x4
225x4
275x4
335x5
reverse curls and hammer curlzzz on incline bench
enough to get swole
opened the door to the dungeon. start’n to warmup.
5-12-11 Military
Military Press
LotsxBar
5x95
1x135
5x145
3x165
6x185 +10 lb PR
Neutral-Grip Swiss Bar Standing Press
6x155
7x155
Pendlay Rows *DOH Grip
6x135
6x185
6x225
2x275 *Low back felt fatigued and they just felt heavy…
*Superset
Reverse Curl / Preacher DB Hammer Curl
10x65 / 15x40
+20 BTB wrist curls 20x65
That’s it. Didn’t do much on rows since my low back was feelin a tad worn down. Deadlifts sat morning so I wanna feel good for that. Finally a PR on OH pressing… my previous bests were 3x185 and 6x175(more recent). Pretty much only running 5/3/1 on OH press still since it seems to work really well.
Heres my deficit deadlift video from the other day… 1x495. I think I do a pretty good job of getting low on these and driving with my legs.
Long ass setup… heh.
5-13-11 Deadlifts
Conventional Deadlifts
8x135
4x225
2x315
1x405
1x455 +80 lb chain
1x455 +130 lb chain
3x455 +180 lb chain +50 lbs from last week
*Circuit
DB Lunges / Leg Press / ATG Back Squat-no lockout
20x25 / 20x300 / 20x95
20x25 / 20x300 / 20x95
Woooo… man everything felt heavy today I didn’t think I was going to do well. I’ve experienced that enough times though that I’ve learned that you can’t judge your days strength off of warmups when everything feels heavy. I had a few softball games last night and didn’t get to bed til almost 3am but after stretching and warming up slowly it all came together. Rest of the workout was easy just getting a bit of a pump.
Can’t wait for wednesday… more deadlifting!! Won’t be going super heavy on conv deads but gonna try to get a bit more volume in with the deficits.
Got a couple more deadlift sessions before my wedding/honeymoon time off/deload… so I think next week I’m going to drop the chain weight some and add more bar weight, then the last week I’m going to go for a PR with 80 lbs of chain… my current best is 585 + 80 lbs of chain. I’d like to hit 600 or more with 80 lbs of chain. Looking forward to the next few weeks of training… THEN WEDDING AND HONEYMOON TIME!
Scott I was just thinking about it and just wanna make sure you know that I appreciate it a lot that you always upload the videos and do it quickly. I know it takes time and is a hassle especially when uploading lots of videos for all of us. Thanks.
I’ll have to start my own channel when I move across the pond!!
deads
warmup
135x4
225x4
315x4
405x2
added chains
455 + 80lbs of chain x 1
455 + 128lbs x 1
455 + 160lbs x 1
455 + 182lbs x 3
circuit
leg press - front squats - walking lunges
enough to get swole.
bench’n- decided to use the Titan to warmup with tonight.
titan bench press
225x6
315x6
405x6
455x1
495x1
515x1
bench against chains
225 + 80lbs x 1
315 + 80lbs x 1
385 + 80lbs x lost groove
tricep death- close grip bench from 1 board up to 4 board
225x 10,10,10,8
185 x10,10,10,10
elbows out and dips
25’s x 30 20 - 3 sets
rid’n home on my harley with apehangers was a lot of fun with the pumped up shoulder, triceps and pecs. to top it off there was a really bad thunderstorm coming so i had to hall ass. i would have to say i didn’t have it under 70 the entire drive home
Haha scott. Man that rain hit hard on my drive home… I was wondering if you made it in time. It was hard to see, but it’s not like it was debilitating. People are terrible though, and were slowing down to 25 mph and putting their hazards on. It took me bout an hour to get home…
5-16-11 Bench
Flat BB Bench Press
12xBar
6x135
[/u]Titan Ram[/u]
3x225
2x275
1x315
1x365
1x405no pause but no bounce, just a controlled rep.
*Full ROM - Paused /w commands
1x135 +80 lb chain
1x225 +80 lb chain
1x255 +80 lb chain
1x255 +80 lb chain +10 lb pr, for two singles
Close-Grip BB Bench
*Dropset 1
10x175 *1-board
10x175 *2-board
6x175 *3-board
6x175 *4-board
*Dropset 2
10x135 *1-board
10x135 *2-board
10x135 *3-board
10x135 *4-board
*Superset
Elbows Out Extensions / Dips
20x25 / 10xBW *Regular Dips
20x25 / 20xBW *Bench Dips
Bench went well tonight. I’ve hit 405 with the titan before but it was a whored bounce… this time it was a smooth rep. Didn’t feel too heavy at all in my hands at the top. The 255 felt great this time but decided not to go any heavier. I’ll save it for next time. Triceps were pretty fried by time we left.
[quote]Joweeee wrote:
Haha scott. Man that rain hit hard on my drive home… I was wondering if you made it in time. It was hard to see, but it’s not like it was debilitating. People are terrible though, and were slowing down to 25 mph and putting their hazards on. It took me bout an hour to get home…[/quote]
i made it just in time but i hauled ass. it took me back to my sport bike days. i was scraping the floor boards on my road king on all the turns.
5-18-11 Deadlifts
Trap-Bar Deadlifts *handles not elevated at all like some trap bars…
5x245
2x335
1x425
1x515
1x565
Deficit Deadlifts 2.5"
3x135
3x225
3x315
3x315
3x315
3x365
3x365
6x365
*Circuit
Ab Wheel / GHR / Situps / Seated Calf Raise
10xBW / 10xBW / 20xBW / 20x2 plates
10xBW / 10xBW / 20xBW / 20x2 plates
Done. Trap bar was harder than I thought it would be. I did 500 a long time ago, but that was at the Gold’s gym with the trap bar that had like 4" elevated handles. This bars handles were not elevated at all.
Those deficit pulls are starting to feel much easier and more comfortable getting down there and starting the pull in an ATG squat position. That last set of 6 was still really easy, but our next deadlift day is gonna be pretty heavy so we weren’t trying to do too much today.
light deadlift day- decided to try out trap bar deads. we haven’t done them in a very long time. we worked up to a fairly heavy weight. we previously used a trap bar with elevated handles. the one we used tonight didn’t have them and as a result was much harder.
trap bar deads
245x3
335x3
425x2
515x1
605x1
deficit deads- double overhand
135x3
225x3
315x3x3
365x3x3
circuit
ab rollouts- GHR’s- seated calf raises- decline situps
some x some x 2
got some work done.
