Power Clean
115-5
135-5
155-3
185-3
195-1
Yeaaah. That needs some work. Form blows. Even dumped the bar once.
One Arm Dumbbell Snatches
80-5 each arm
90-5 each arm
95-3 each arm
Standing Ab Pull Downs
10-80
8-90
6-90
6-90
Bench Press
135-5
165-5
195-5
215-5
235-5
Squats
135-5
225-3
275-5
275-5
275-5
275-5
275-5
Barbell Rows
135-5
210-5
210-5
210-5
210-5
210-5
Face Pulls-3 sets
I feel like this is a bad idea. Try one over one under. You may be surprised how much more you can hold. Another alternative would be hook grip, but it’s tough to get used to. If you start using straps your grip won’t strengthen with the rest of your body.
I have used over under on heavy singles and the hook grip. I dont like the idea of a bicep injury with the over under and the hook grip is uncomfortable, but suppose I could get used to it.
I bought the straps to kind of experiment a bit. I think your right though. Straps should be avoided…but think there might be a time and place were they could help me in my training. Im still learning.
I know how you feel about hook grip. I’ve been trying to get used to it for the past few weeks and I can’t comfortably hold more than about 275. But keep at it and avoid straps as long as you can. You’d be surprised at how much you’ll improve.
Dead Lifts
135-5
225-3
315-2
365-1
405-1
425-1 PR
365-3
365-3
425 went up pretty easy. Probably could have gone a little heavier, but was satisfied enough. Felt good. I will test my max again in three weeks or so.
Squats
245-5
245-5
245-5
245-5
245-5
My knees are giving me issues lately due to previous injuries. So unfortunately I am going to have to back off squatting again.
Bench Press
135-5
185-3
225-5
225-5
225-5
225-4
225-4
Should have done 220 instead of 225.
Seated Military Press
135-5
165-3
185-3
205-2
185-4
I had to do the seated version due to knees. Felt weird after doing them standing for so long.
Pull Ups
Bw+35-5-5 sets
Standing Ab Pull Downs
100-8-4
Not being able to do Squats blows. If any one could recommend a joint supplement that would be great. Im curious as to what joint supps work. I already use Flame out with some success, but I obviously need more than that.
Starting Wendler 5/3/1
Dead Lift
185-5
225-5
255-5 [supposed to do 3]
275-5
320-5
360-5
T-Bar Rows
90-5
135-5
145-5
180-3
135-8
Power Upright Rows[I do these with a 100lb plate, from the floor to hands over head]
100-8-3
You like Deadlift volume don’t you?
I hit 500lbs a little more than a year ago and I got there through doing low reps and low sets.
I pulled it at a body weight of 190lbs so you and I are close in weight but I’m 5’7 so I’m built a little more for it than you are at 6 feet.
So 425 is your current PR?
What grip did you use?
During training I switched up my grip but during my PR attempts I would always use the one under one over as that allows me and most people to pull the most weight.
I assume it is a conventional pull as well?
Anyway I’m going to start reading this log and I can’t wait till you pull that 500lbs. There’s nothing like it.
[quote]Devil Dog Autry wrote:
You like Deadlift volume don’t you?
I hit 500lbs a little more than a year ago and I got there through doing low reps and low sets.
I pulled it at a body weight of 190lbs so you and I are close in weight but I’m 5’7 so I’m built a little more for it than you are at 6 feet.
So 425 is your current PR?
What grip did you use?
During training I switched up my grip but during my PR attempts I would always use the one under one over as that allows me and most people to pull the most weight.
I assume it is a conventional pull as well?
Anyway I’m going to start reading this log and I can’t wait till you pull that 500lbs. There’s nothing like it.[/quote]
Thanks for the encouragement. I pull conventional with an over under grip as well. If I start stalling out on the current program I will start dropping the volume and focus more on low rep sets. For now it seems to be working.
A 500lb pull at 190 is very impressive. I will be looking at your log as well assuming you have one. Im curious on how you managed that. Thanks again.
Here’s a video of me doing a shitty 495lbs.
[video]1156[/video]
I pulled 500lbs smoothly about a month after that video.
I wish I still had time to deadlift. Currently I am training for Marine Corps Boot Camp and haven’t even touched a barbell in like two months. Once I get in the fleet I’ll get back to it though.
Believe it or not I think I’m just built for deadlifting. Like I said I’m 5’7 and have short arms so my ROM is probably considerably shorter than yours. I trained for it with super low reps and low sets and pulled pretty frequently like at least once a week if I remember.
Pulling 500lbs at 190-195lbs is a little higher than 2.5 BW Deadlift which is what a lot of people say is strong but alot of powerlifters say you aren’t any good till you surpass that. I never did unfortunately because my training changed but I know you can get there and probably go past that point. I’m also sure you’ll nail it long before the end of the year.
Just remember not too many people can ever say they held 500lbs in their hands and lifted it off the ground.
Don’t kill me on the form in that video. I swear I usually pull a lot cleaner than that abortion but its the only video I have.
God that looks like shit.
Longer arms are ideal for deadlifting. Which I do have. Your form isnt too bad. I have seen much worse…especially considering it is a max attempt. The main thing is you have learned from it and have corrected it. Keep up the good work. I wish I had your drive at your age. You are on the right track.
Stay away from drugs and drinking,listen and learn from those that have been down your current path before you, keep working hard and many good things will happen for you. You have the work ethic to achieve a lot in life. Hope for the best, prepare for the worse. Best of luck at boot camp.
I apologize if I am a little preachy. I have been through some horrid shit in life due to poor choices. I wish I had chosen your current path at your age and stuck with it.You are on the right track. Dont fuck it up.
5/3/1 Day 2
Standing Military Press
65-5
85-5
100-3
130-5
145-7
Dumbbell Press
70s-5
85s-4
80-5
80-5
One Arm Snatches{All sets done each arm}
70-5
80-5
80-5
85-4
I love those snatches. Sure are fun. I get the strangest looks. I would like to learn how to barbell snatch one day. I like the high number of warm ups. I can really dial in my form good for my work sets.
Thanks for the advice. I’ll try my best not to fuck it up. I’ve always been taught that if I work hard and do what is right then everything will work out and I’ll live a good life. I was fortunate to have parents that taught me that and some great mentors to do the same.
I’m glad I found the Marine Corps as well because college just didn’t feel right for me right now. Being a Marine is basically giving up alot so that you can serve and fight for others. Sounds like my cup of tea.
So what exactly is your split like? I see that you are doing a lot of compound lifts which is good but what is your actually training breakdown?
So how is your squat going? I know that my squat was around 405lb for 2-3 reps when I hit the 500lb pull. Do you go parallel or lower?
How old are you?
There is nothing like doing a DB Snatch. I used to box and did them all the time. I tried my hand at barbell snatches and they’re good but they just feel a little awkward to me so I don’t jump to do them.
Im 30 years old.
I just started doing Wendlers 5/3/1. 4 days a week. Each day starts with one designated main lift. Dead lift, Military press, Squat, then Bench. Each workout I add two sometimes three assistant lifts after the main lift.
I just started, so I cant say much else about it. From what I have read a lot of people have had success with it.
My Squat has been a problem due to injuries. I am going to try to train squats on Friday. I hope with enough warm up and stretching and perhaps some knee wraps I will be alright. I also just started taking joint supplements. Surgery is the last option.
My squat max is probably around 330 or so. Hard to say. All squats are done below parallel. It is definitely a weak point I need to work on.
My knees where feeling a little better today. So I thought I might be able to pull off some squatting today. I am starting the 5/3/1 program and figured the fact that I am backing off the poundage would enable me to pull it off.
Long story short, I hurt myself. So I wont be squatting for a couple weeks if I feel all right or not.
With the absence of leg work, I will have a chance to work on some weak areas I guess. My bench needs work along with calves and abdominals. Life gives lemons make lemonade.
To hell with it…I want to squat damn it. So I did. I kept it light simple. Felt good.
135-8
185-3
225-5
275-3
295-3
I hope to start with the normal 5/3/1 squat program next week.
Bench Press
135-5
155-5
165-5
190-5
215-5
I was feeling like I needed a pick me up. You know what I mean? Thanks to coming from a long line of people with mental illness…Life can be hell. Depression is a bitch.{Putting it mildly} What better way to pick myself up I thought than a new personal record. Better than laying in the fetal position rocking back and forth staring at the wall. Seems I never get any better doing that.
Dead Lift
135-5
225-3
315-1
365-1
405-1
435-1PR
445-1PR Up from 425 two weeks ago or so. Anger is good.
I feel better now.
Standing Military Press
75-5
95-5
135-5
155-5
185-2
Seated Dumbbell Presses
85s-5-3
Power Shrugs
225-8
315-8
355-8
365-8
One Arm Dumbbell Snatch
90-5-3 Each arm
Good work out.