Mahler's Sixth Sense - I See Deadlifts

[buster]

John, I think your #'s look great. You are steadily going up in everything and that is the main thing . Congrats, I have no doubt that you will see the #'s that you are looking for.

[Mahler]

Roland & Greg,
Thanks. I try to keep an even perspective about the weights and not get overconfident when I see increases. I want to keep my focus.

[EdChap]

When's the name change coming; Hulkler?

[Mahler]

NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove

Day 13 - April 22, 2006
Time: 9:00 AM
Weight: 177.8 (+ 1.8) Dinner out last night with friends took it's toll.
Length (Including Warmup): 15 min.

Off Day:
1) General Warm-Up jog on treadmill.
2) Calisthenics
3) Lying Dumbbell External Roataions - 3 x 10(e) x 15

Comments: Essentially a rest day, although I will be doing a lot of work around the house. It's pretty crappy outside. Cold, windy and plenty of rain, so no yard work. I will probably hit the chin-up bar every time I go down to the basement.

[Mahler]

Originally Posted by EdChap

When's the name change coming; Hulkler?

It was my understanding that the Hulk would be changing his name to something more imposing. Like, Mahler.

Truly, far from a hulk, here.

[Marykaa]

but the question is.. Is green in your color pallet?

3) Lying Dumbbell External Roataions - 3 x 10(e) x 15

humm I've been slacking off on those.. thanks for the reminder

[buster]

Sounds like we travel parallel paths oh, mighty one

[EdChap]

Hahahaha!

[Mahler]

NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove

Day 14 - (Sunday) April 23, 2006
Time: 8:40 AM
Weight: 180.2 (+ 2.4) Major cheat day yesterday.
Length (Including Warmup): 30 min.

Off Day: General warmup and a run this morning.

1) General Warm-Up
2) 3) 3.22 mile run

Comments: I am trying to graduallly extend my distance, while increasing speed in running. Today was a 1/10 mile increase over Thursday's run for the same time.

[Mahler]

NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove

Day 15 - April 24, 2006
Time: 4:25 AM
Weight: 180 (- 0.2)
Length (Including Warmup): 55 min.

Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.
3) All routines begin with a 5 minute jog and a general warmup of dynamic stretches and calisthenics, plus a few warm-up sets of the first big lift.

Workout C:

Straight Sets:

Deadlift (2 warm-up sets: 1 x 5 x 135 and 1 x 5 x 225)
1 x 6 x 275
1 x 1 x 315
1 x 6 x 295 (20 lb. increase)
1 x 1 x 335 (20 lb. increase, and my old personal best )
1 x 12 x 245 (20 lb. increase)
1 x 20 x 205 (20 lb. increase)
Rest: 180 after each set

Superset with no rest between sets:

Romanian Deadlift
3 x 10 x 205 (20 lb. increase)

Static Lunge
3 x 10(e) x 75 (10 lb. increase)

Rest: 90 after each supersert

Straight Sets:

Good Morning
2 x 10 x 95 (20 lb. increase)
Rest: 90 after each set

Incline Reverse Crunch
2 x 12 x B (2 rep increase)
Rest: 90 after each set

Comments: I woke up a little early and figured I might as well get started. This was a good day all around. My deadlifts felt spot on. I was stoked as I completed the fourth set at 335, since this was my previous one rep max for the deadlift and I had worked long to get to that point. Now it was just one of many lifts within the workout. I remembered how, months ago, I had struggled to get that weight up. The final high rep sets at 245 and 205 seemed so light by comparison. I am hoping for a new 1RM by the end of this program. Wish me luck.

[oxymoron]

Great going on the deadlifts! Looks like you're going to take it to an entirely new level..

[buster]

your an animal John. Best of luck on that new 1RM

[Buk]

With how easy you made 365 look at the retreat, I have no doubt that your next max is the next time you go for it. In fact, I would think that you should be working heavier on your singles - at max or pushing for a new one each week, but that might take something away from the two back off sets. On a strength cycle, I would favor the heavy sets. You should ask Alwyn(unless it is spelled out in the book), because I know that you can go heavier on the singles.

[kjcreigh]

You're a beast, mahler. I am very impressed with your deads. Good job and keep it up, you'll get 400 in no time.
-KJ

[diamondpete]

John,

Another amazing workout!!! Fantastic!!!!

[finboy]

See Mahler deadlift.
See Mahler deadlift more.
See Mahler deadlift even more.

Good work, sir.

[Mahler]

NEW RULES OF LIFTING: STRENGTH I
Book by Lou Schuler and Alwyn Cosgrove

Day 16 - Tuesday, April 25, 2006
Time: 4:40 AM
Weight: 176.2 (- 3.8) I must have lost a limb somewhere.
Length (Including Warmup): 55 min.

Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.
3) All routines begin with a 5 minute jog and a general warmup of dynamic stretches and calisthenics, plus a few warm-up sets of the first big lift.

Workout D:

Superset with Full Rest:

Chin-Up
1 x 6 x (B+20) (10 lb. increase)
1 x 1 x (B+35) (10 lb. increase)
1 x 6 x (B+25) (10 lb. increase)
1 x 1 x (B+40) (10 lb. increase) (Damn, these are getting easier )
1 x 12 x B (no weight increase, but did them as "L" chins)
Rest: 180 after each set

Barbell Shoulder Press
1 x 6 x 105 (10 lb. increase)
1 x 1 x 125 (10 lb. increase)
1 x 6 x 110 (10 lb. increase)
1 x 1 x 130 (5 lb. increase) (Almost did not make this one. )
1 x 12 x 90 (5 lb. increase)
Rest: 180 after each set

Superset with Full Rest:

Dumbbell Bench Press
2 x 8 x 110 (2-55s) (10 lb. increase)
Rest: 120 after each set

Wide-Grip Cable Seated Row
2 x 8 x 145 (15 lb. increase)
Rest: 120 after each set

Straight Sets:

Lower Body Russian Twist
2 x 10(e) x B

Comments: Another good day. I am really pleased with the chin-ups and the added weight. The last set at body weight almost seemed effortless. I may add some weight here, next time around.

The barbell shoulder press pushed my limits today. While I made some nice increases, the final single was on the verge of being a push-press.

My hex dumbbells only go up to 50's, so I used adjustables to get the 55's. I find these a little more cumbersome to handle. Another adaptation I have had to make is adding additional weight plates to my cable station on the universal machine. I have exceeded the weight on the weight stack and have to improvise by hanging 10 lb. plates on the stack to get additional weight. I may have to look into a cable attachment for my power rack, soon.

All in all, though, a decent workout and pleasing results.