Road to 400 Log

[I. Kay]

Originally posted by Alcoholday:
[qb] DLs from a deficit to work on your speed off the floor. [/qb]

You mean have me standing on the platform, pulling from farther down?

[I. Kay]

NL... I like the speeds deads... especially at 6x1 instead of 8x2... gives me that feeling that I've done some power work withuot draining me completely!

[I. Kay]

Ab Pulldowns
5x5-100

Oblique Cable Pushdowns
3x5-100 (each side)
2x15-70 (each side)

BB Rollouts
5x5-135

Read the new Dave Tate strength article over at T-Mag

http://www.t-nation.com/readTopic.do...itan?id=564244

and figured I'd try incorporating some of it!

I can definitely do better than the 100 on the pulldowns.

[I. Kay]

Ok... no soreness in my abs at all today... wonder if this means I can ramp it up next week...

[I. Kay]

Dynamic Bench
8x3-145

BB Rows
2x8-125
1x8-115

DB Shoulder Presses
10x25, 8x30, 6x35, 4x40, 2x45

Lat Pulldowns
3x10-110

DB Holds
3x20secs - 100 (each side done separately)

Ext. Rotations
3x10-20 (each)

I realized that doing the 10,8,6,4,2 thing would be much safer for my shoulders. Worked out well.

Also, 3 sets of 20 on the ext rotations is much better than a few months ago, when I struggled to get out 2 sets of 10!!! The pain has basically disappeared.

[gettinhuge]

400lbs what are we shooting for here? Just cruising and found this forum.

last deadlift workout
225x10
315x8
335x6
345x6
405-DENIED

Last squat workout
185x15
225x10
275x10
305x10
315x7
275x10 (just to make it burn!!)

[I. Kay]

400 pound dead! This one if just my personal log, though, not a race like the Squat thread.

[GqArtguy]

So your DL is at 270 now or what?

[I. Kay]

Originally posted by GqArtguy:
[qb] So your DL is at 270 now or what? [/qb]

No, actually personal record is 335.

315 goes up easily enough for reps.

If you're looking at that last deads-day, I was down to doing singles at 270 because that was the end of that Smolov overload week.

[gettinhuge]

That cool, I have noticed a big overall strength gain with doing deadlift's. It really will hit your core and get everything pumping!!! Good luck man!

[I. Kay]

Deads
Standing on box 8" off ground: 185x3, 205x3, 225x3
Standing on box 6" off ground: 245x3, 255x3
Floor: 275x2, 295x1, 315x1, 340x1 (*PR)

Standing Calf Raises/Plate Pinches
3x10 - 25 pound plate (each side)

I got to the gym at 6:15, having forgotten that it closes at 7:00 on Saturdays. Oh well! I had to get ready for tomorrow's shoot first...

Anyway, surprisingly I pulled a 340, which is a 5-pound personal record. No great leap, but seeing as how I did so many reps beforehand, I think that in several weeks I could try again and go for a 350.

And pulling while standing on a box does indeed hit more of my lower back. This should help in the long run.

[I. Kay]

Copying from Gq and Rev:

1 - Back Squat
Current: 315
Average: 2.0 - 2.2 (336-370)
Strong: 2.3 - 2.8 (386-470)
Goal: High end of "Average" by Thanksgiving

2 - Deadlift
Current: 340
Average: 2.0 - 2.2 (336-370)
Strong: 2.3 - 2.8 (386-470)
Goal: Low End of "Strong" by July

3 - Barbell Bench Press
Current: 195
Average: 1.5 - 1.7 (252-286)
Strong: 1.8 - 2.2 (302-370)
Goal: Low End of "Average" by September

Excited to see you and Gq pushing for relative strength goals! You have to check this website out though. Here is another relative strength standards list, its way bigger with more exercises http://www.danjohn.org/goldsilver.html

[I. Kay]

Bench
115x3, 135x3, 155x3, 165x3, 175x3, 185x1, 200x1, 200x1, 175x3, 155x6

Chinups
10,6,4,3,3,3,3

DB Tri-Extensions
3x8-20's

Oblique Cable Pushdowns
4x6-110

Ok, so 200 went up unassisted, and rather easily!!! I was preparing to go for 210, when two things stopped me: I had nobody but the guy at the desk to spot me, and he's the one who 'helped' too much last time. Also, both Danny and Gq have pointed out in the past that I have a tendancy to ALWAYS go for personal records, when I should take more time on volume. So I unloaded some of it and did more reps.

My lower back hurt, so I skipped my typical bent-over rows; the seated rower was broken. Oh well. One day missed won't kill me.

wow, excellent work Rock. Dude you're pretty damn strong. What type of squats were you doin when you broke 315?

[I. Kay]

Thanks Rev, though I'm not really all that strong compared to lots of lifters.

For the squats I do wide stance power lifting squats. I don't go ass-to-grass, but definitely below parallel.

Originally posted by RockHard:
[qb] Thanks Rev, though I'm not really all that strong compared to lots of lifters. [/qb]

nope, you're just fucking strong, why fight it? [img]/images/graemlins/laugh.gif[/img] Way to kick ass. I bet your bench hits 225 very very soon.

[I. Kay]

Originally posted by Rev:
[qb]

nope, you're just fucking strong, why fight it? [img]/images/graemlins/laugh.gif[/img] Way to kick ass. I bet your bench hits 225 very very soon. [/qb]

How about this: When I hit a 225 bench, 400 Dead and 400 squat, you can call me "pretty strong". Deal? [img]/images/graemlins/wink.gif[/img]

Ok ok, I'll call you pretty strong when you bench 250, pull 400 off the floor, and FULL squat 330...hows bout that? [img]/images/graemlins/tongue.gif[/img] Way to stay humble bro, lift on!

[GqArtguy]

Originally posted by RockHard:
[qb]

How about this: When I hit a 225 bench, 400 Dead and 400 squat, you can call me "pretty strong". Deal? [img]/images/graemlins/wink.gif[/img] [/qb]

Ill be strong when I meet my goals outlined in my log. Nice work Rock, and good job on getting the volume in.

[gettinhuge]

Had a killer chest workout yesterday: Have not done a one max rep yet but I am feeling strong-

bench-
135x15
205x6
225x6
235x6
245x5
275x2

incline DB-
70'sx10
75'sx8
80'sx6
85'sx6
90'sx4
60'sx8 (for the burn!)

incline flyes-
30'sx10
35'sx10
35'sx10
40,sx8

then wanted to throw up!!

Sore today tomarrow will suck!!!