The add one hundred pounds deadlift challenge

[Frank.S]

I have found pointing my toes out a bit makes the lockout a bit easier.. I guess its because the hips become more active in the lift, makes sense.


and Kevin, my mom has said the same thing. My dad told me, "Wait until your 40 before you consider.. by then youll have no testosterone left anyway" hahaha.

[Simon C]

Originally Posted by ParanoidAndroid

you know what you want to study?

Yeah, I want to study a commerce degree

[Simon C]

Originally Posted by Alcoholiday

buy tons of protein bars, or make them yourself, and hide them in your room. Then just chow down on them at night.

1. That would cost me a crap load of money(I eat heaps in my extra 2 meals after dinner, which now don't exist)

2. It just isn't possible to hide anything from my parents

During weekdays i can eat more at school, but after dinner its pretty much impossible for me to get anything to eat. Weekends, i will eat crap all as well, unless i go out during the day, but again nothing at night.

I can eat as much as i want in the 3 meals everyday, and thats it. I usually have 5-7 meals a day.

I'll see how i go with this now reduced calorie diet, surely a recudtion in bodyweight, -- involuntary cutting. But hopefully i can still gain some strength.

[Simon C]

Originally Posted by Kevin T.

Sorry bout the parents man. That is rediculous. This article comes to mind though, check it out. Really, weight has nothing to do with it. There is no standard "ideal weight."

Plugged in my stats real quick into a teen BMI calculator, got this:

Clearly I'm overweight. I'm in the best shape of my life, bigger, faster, and stronger than ever. Yet, according to the BMI I'm in the worst shape of my life.

If they won't let you lift anymore stick with the body weight stuff to keep the strength up. Pushups, pullups, inverted rows, single leg squats, lunges, etc.

Dang! you're even more overweight than i am! (26.3 BMI)

[Simon C]

Also, i deadlifted yesterday

Barbell Deadlift
289lbs x 6
289lbs x 6
289lbs x 6
289lbs x 6

Made all the reps, but during/after it felt as if my fingers would never extend again, locked in the grabbing position haha. Last rep might not have been as locked out as the others, cut it a bit short as i thought i was going to drop the bar, but I'll pay it anyway. I'll repeat yesterdays workout next week, and then decide whether to try for 300lbs(4x6).

I would test my 1rm, but I haven't bought any extra weight from last time, still 322lbs max. I think ill go for 350, maybe more, once i buy some more weight plates.

[Frank.S]

My legs are dead. I mean I can hardly walk.. Havnt done low squats in a long time.. Let alone 10 rep sets.. Worst doms in some time.

[ParanoidAndroid]

Originally Posted by Simon C

2. It just isn't possible to hide anything from my parents

Be creative lol.

[ParanoidAndroid]

3.11.07
Weight:173

Deadlift
1x3x135
1x3x225
1x1x275
1x1x295-moved an inch
1x1x310-5 lb PR
1x1x285-sumo
1x1x285-conv.
5 lifts at 90%

Front Squats
3x8x145+5

Good Mornings
1x15x105+5
1x10x105

BB Shrugs
4x10x145+5

Comments:
-I hate DST. I could have really used that extra hour!
-I had to switch around my leg workouts b.c I can't deadlift in my gym, when people are there.(too much noise, scares people). So I'll squat on wed.
-good workout though. 310 was ugly though. Stiff legged it a bit. Wasn't too hard though.
-I tried one pull sumo. Happy I stuck with conventional, as sumo is very hard to pull off correctly. I end up pulling with my back when I do sumo.
-rest of the pulls were fine. I did a PR, so I only did 5 90 percent lifts.
-Frnot squats were tough, go for 3x10 next week. I really like doing them.
-GM's were meh
-Not sure what I'm gonna do after this traning cycle(I finish next week) options are:
a. keep up this max strength training routine, start a new cycle.
b. do something like total body training.(whole body 3x a week)
c. Something crazy like squats and milk(this could be fun)
-Thinking about seeing 300 tonite. Looks OK, but I'm not a fan of plot-less, mindless action films.

[bigDman]

Nice work to everybody.
Good luck and keep hitting those Pr's

[Jason B]

11 Mar 07 - Form Bench; Cycle 1 - Week 3

Dynamic Mobility
Shoulder Circuit:
Scap Push-Ups on Swiss Ball
Prone Internal Rotations
Face Pulls
Band Shoulder Traction
Prone Plank (1:30)

a) Form Bench Press:
About 10 sets of 3 with 135
Couple sets with 185

Still just feeling out form. Trying to get tight, just doesn't feel right yet.

b1) Rolling DB Tri. Ext. on Floor:
35's x 6 x 5
b2) Chest Supp Row:
115 x 6 x 5

c1) Cable Face Pulls:
60 x 15, 50 x 15
c2) One-Arm DB Protractions:
35 x 2 x 15

d) BB Complex - 10 reps each:
Snatch Grip High Pulls
BB Rows
Clean Grip High Pulls
Bradford Press
Back Squat
GM
RDL
Reverse Curl

e) Steep Incline Treadmill Walking:
15% incline, 2.8mph, 8 minutes

f) Corrective Stretches


What I learned today:
1) I need waaay more mobility work, I'm just sick of being tight all the time and foam rolling to death to try to loosen up. Changing up my off-day GPP from the band work to mobility/activation/stretching stuff. I'm adding in unilateral leg work 2-3 times a week (nothing hits my glutes like uni work), and I'm gonna work a little more mobility work into the training session, probably have to cut down a little on acc exercises, which is fine, I'm sick of being beat up.


Quote of the Day:
"The person who makes the excuses is always the common denominator. Responsibility always falls back on the person who makes the excuses." - Dave Tate, Under the Bar

[Jason B]

12 Mar 07 - ME SQ/DL; Cycle 1, Week 3

General Warm-Up (2 circuits):
High Knees
Buttkickers
Side-Shuffles
Backpedals
Jumping Jacks
Push-Ups
Hip Mobility
Glute Activation / Hip Flexor Stretch

a) ME Safety Squat Bar Concentric GM's
325 x 1
345 x 1
305 x 1

b1) DB Bulgarians
30's x 2 x 10
20's x 1 x 10
b2) Reverse Crunches
3 x 12

c1) Sumo Stiff-legged Deads (using glutes hard)
135 x 3 x 6
c2) Push-Ups
1-1/4 reps x 3 x 12

d) Corrective Stretches

e) Incline Treadmill Walking


What I learned today:
1) Think I like the general warm-up better than just doing mobility stuff, I like breaking a little sweat and getting the heart-beat up, I feel a lot more loose.

2) Bulgarian split-squats are fucking killer. I already knew this, but I re-learn it every time I do them again.

Quote of the Day:
"There are many components of persistence in pursuit of success. There is much more to it than sticking around and trying over and over. That's easy for anyone to do. There are many things along the way that will make you want to quit, force you to quit, cause you pain, set you back, and make your life a living hell. Being persistent in achieving your goals means overcoming all the obstacles you run into along the way. Trust me when I tell you that all the pain and hell you have to go through is always worth it in the end. Just make sure you're suffering for what you really want and believe in."
-My favorite paragraph from Under the Bar, Dave Tate's book.

[ParanoidAndroid]

3.18.07
Weight:170

Deadlift
1x3x135
1x3x225
1x1x275
1x1x315-PR
1xFx320
1x3x275-big PR for a triple
1x2x285-10 lb double PR
2x1x290
5 lifts at 90%

Front Squats
3x10x145+reps

Good Mornings
2x10x110+5

BB Shrugs
4x10x150+5

10 min stationary bike

Comments:
-really happy about getting 315. It has been my goal since I started pulling in august. I remember when I was starting, my max was 185. I have brought it up 130 lbs.
-it wasnt even too hard--stiff legged it a bit, but not too much.
-320 didnt move. I only have enough energy for one big pull each session.
-Front squats were tough, as usual. For some reason, I'm always gasping for air after them.
-GM's were off, because my back/legs were dead by then.
-I have my diet dialed in--carbs only around workout, lots of veggies, good fats, 1 unclean meal week.. My pants are a bit looser already, so Its working. If I dont dick around, I can be where I want to be.(lean) within a month. After that, I want to go on a huge bulk.(i want to hit 200).
-took some pics of my back. getting bigger.(lower back too.)
-going for a bench PR tomorrow.

[Jason B]

Nice job. Hitting 3 wheels is always a big one.

[Kevin T.]

Way to hit 315 man! You're not too far behind now, I better get in gear :p Good luck with the last few pounds. Be careful going up to 200 though and take your time doing it smart. I got up there but was carrying too much flab for my liking. Trying to get back down to 187ish now. You know what you're doin and it seems like you got your diet down so good luck to ya bro!

[ParanoidAndroid]

thanks guys.

Question: I'm thinking about my next program, and I think I want to stcik with strength-focused lifting for the next month. I'm noticing that I'm pretty slow and weak off the floor. Am I advanced enough for speed deadlifts, or am I ready for them. and if I am, how would I do them?

[Kevin T.]

I don't see why you couldn't. When you jump, do you squat down slowly then fight your way back up? No, you quickly dip down then explode up. Do them smart and keep the weights at the right #s and focus on your technique and you should be fine. EC has um in the program I used this past offseason. Usually 40-50% of your 1RM with lots of sets of low reps, e.g. 5x2, 6x2, 8x2, etc.

[Simon C]

Nice work!
315 is getting damn close to my 322 lol

How lean do you want to get? (what weight and bf) ---- EDIT: Nevermind, read it in your log
I have lost a couple lbs lately since my forced cutting back on calories haha

[Lost Dog]

How I Added 100 lbs to My Deadlift in Six Months: A Chronicle of an Obsessive Compulsive Deadlifter, By Nathan J. Polencheck

I thought this new EliteFTS article was relevent.

[Simon C]

That article looks interesting, ill bookmark it. too lazy to read it now...

Yesterdays squats:

Barbell Back Squat(ATG)
207lbs x 8
207lbs x 8
207lbs x 8
207lbs x 8

Followed by some calf raises, and thats it, haha my workouts are so short.

[Kevin T.]

It was a good story. The guy put a lot of effort into his deadliftings training. His success had a lot to do with understanding his body and how far he could push it.

[Jason B]

I thought it was crazy when I read it. Man that guy has a durable body, the rest of training must've been really light. I couldn't handle that much heavy pulling, I've never heard of anybody that could either, that was impressive.

[Frank.S]

Hit a stiff leg deadlift set 315 x 15 today off of a 45lbs plate, was interesting, and hard as hell.

[Grant]

315 +40lbs
Very excited about it.

Previous best was 275. Today I pulled
5 x 135
3 x 225
2 x 255
1 x 265
1 x 275
1 x 285
1 x 295
1 x 305
1 x 315

Did not try anymore after that. I have a feeling if I go from 265 to 285, then 315 I will have the energy to pull more.

Very very happy about this.

Started at 265
Current 315
+50 lbs

[ParanoidAndroid]

Holy shit bro. Nice pull!

Originally Posted by Grant

315 +40lbs
Very excited about it.

Previous best was 275. Today I pulled
5 x 135
3 x 225
2 x 255
1 x 265
1 x 275
1 x 285
1 x 295
1 x 305
1 x 315

Did not try anymore after that. I have a feeling if I go from 265 to 285, then 315 I will have the energy to pull more.

Very very happy about this.

Started at 265
Current 315
+50 lbs

[Grant]

Thanks man, you are a lot of inspiration with how fast you hit your goals.

Since I did not attempt 325 and was very tired I am going to try again Friday. Later

[Kevin T.]

Nice goin Grant!

[Simon C]

so who's leading the deadlift race now?
time for another one of PA's updates!

[Alcoholiday]

last DL workout for me:

275x1
300x3
300x3
275x3

[Frank.S]

Hit a 405 x 10 at the end of a hard workout today.

Probally go for around 550lbs in a few weeks here.

[absence]

I have finally made it to 315 lb DL. It was real purty too! I was struggling lately with even getting 282 lbs at home in my basement. Turns out I can't DL cold, it has to be at or during a fairly vigorous routine.

So I was checking my DL to see if I could get past 282 lbs at the gym and I did:

135 x 5
225 x 2
275 x 1
300 x 1
305 x 1
315 x 1

I think I could have gotten 320 x F, but I did not go for it as I was just too happy.