5 plate DL, 3 plate front squat - JP Fitness Forums

Steve-O-68 · 02-25-2007, 01:59 PM

Time for a new log. The next few months will have a lower bod emphasis to let my shoulder heal up in time for the bench comp in May.

Steve-O-68 · 02-25-2007, 02:03 PM

2/24/07 - Lower bod ME

Foam rolling, dynamic warmup, and mobility - 10 minutes

*Workout*

Front squat
1x10x155
1x8x185
1x6x195
1x4x225
1x2x245
3x3x225

DLs
1x10x135
1x8x225
1x6x305
1x5x315
5x3x365

GHRs
5x5xBW

Standing calf raise
3x12x195

Oh. My. God. Front squats felt great. DLs kicked my ass. GHRs... I love GHRs!

TimmyTM · 02-25-2007, 03:43 PM

Go, Steve-o, Steve, Go, Go, Go!

Mahler · 02-25-2007, 04:48 PM

That is an insane workout, Steve. 495 is in the bag if you can keep this up.

MindPower · 02-25-2007, 05:56 PM

Front Squats and Deads back to back, Can you walk???

Steve-O-68 · 02-26-2007, 09:10 AM

Thanks gents! Legs are a little sore, but not too bad.

Steve-O-68 · 02-26-2007, 05:16 PM

2/25/07 - Upper

Foam rolling, dynamic stretching and mobility - 15 minutes

*Workout*

Pushups
3x20xBW

Scap pushups
3x20xBW

Pulldowns
3x10x130

Straight arm pulldowns
2x8x70

Cuban press
3x10x3... yes, I said 3. 3lb, shiney chrome, itty bitty weights.

Internal/external rotations
3x10x3

Everything felt fine until I got to the cuban presses and the internal/external rotations. 5 pounds hurt... 3lb DBs worked just fine. Full ROM without stabbing pains = YAY!

EdChap · 02-27-2007, 01:08 AM

That lower body workout kicked some severe ass! Nice work, Steve! Keep it up.

Steve-O-68 · 03-01-2007, 07:51 AM

Thanks Ed! I plan on it... I have to dominate you in front squats!

Jason B · 03-01-2007, 07:54 AM

Just curious, why so many reps on the deadlift?

Steve-O-68 · 03-01-2007, 07:56 AM

2/28/07 - Lower ME

Foam rolling, dynamic warmup, and mobility - 10 minutes

*Workout*

DLs
1x10x135
1x8x225
1x6x315
3x3x365
1x2x395
1x2x405
1x1x410

GHRs
5x6xBW

Short and sweet.

Had some pretty strong storms roll through last night. While at the gym, the hail was coming down so hard that the pounding on the roof drowned out my MP3. Went to take a look outside, and the parking lot had at least an inch of ice covering it. Luckilly, it melted off before I left, and had actually stopped raining by the time I got home. There were several tornados that were reported in the area. Scary stuff (but I loved it!).

Steve-O-68 · 03-01-2007, 08:05 AM

Quote:

Originally Posted by Jason B

Just curious, why so many reps on the deadlift?

I use the lighter weights/higher reps as a warm up to get the juices flowing. Anything under 250, I usually rep out without resetting. Once I get over 250, I reset between each rep.

Aside from just getting warmed up, I also like the higher rep stuff to help with my endurance. I don't do cardio or HIIT (yet), so I need something to get the heart rate up.

finboy · 03-01-2007, 08:14 AM

Great new log, bud. In the words of someone around here (

)..."you're a beast!"

Jason B · 03-01-2007, 08:41 AM

Quote:

Originally Posted by Steve-O-68

I use the lighter weights/higher reps as a warm up to get the juices flowing. Anything under 250, I usually rep out without resetting. Once I get over 250, I reset between each rep.

Aside from just getting warmed up, I also like the higher rep stuff to help with my endurance. I don't do cardio or HIIT (yet), so I need something to get the heart rate up.

That's fine, but I think heavy work on the deadlift gets the heart rate up enough without reps. I think a better way to get a metabolic effect and increase endurance would be increasing the intensiveness of your assistance work after the deadlift with things like supersets, not doing a bunch of reps of deadlifts. Your goal is to deadlift 5 plates, I assume that means you want to deadlift it once, not for reps. If you're getting good results, go with it, but increasing weights in the deadlift is really all about form and starting strength, and those trained with low reps (singles in particular). Don't mean to interject or anything, and I know I'm far from a deadlift expert, but that's just my .02. I'd suggest reading The Dead Zone by Dave Tate, especially this:

Quote:

Mistake #7: Training with multiple reps

Next time you see someone doing multiple reps on the deadlift, take note of the form of each rep. You'll see the later reps look nothing like the first. In competition you only have to pull once, so you need to learn how to develop what's known as starting strength for the deadlift. This is the strength needed to get the bar off the floor without an eccentric (negative) action before the start.

In other words, you don't lower the bar first and then lift the weight as you do with the squat and bench press. When you train with multiple reps you're beginning to develop reversal strength, which isn't needed with the deadlift.

These two reasons are enough to keep the deadlift training to singles. If you're using multiple reps with the deadlift, then stand up in between each rep and restart the lift. This way you'll be teaching the proper form and be developing the right kind of strength.

Steve-O-68 · 03-01-2007, 09:30 AM

Thanks for the info Jason. I'll keep that in mind. What would your take on progression look like to get up to heavy singles. I was looking through your log, but all it says is that you worked up to a given weight.

Jason B · 03-01-2007, 10:10 AM

My initial warm-up is dynamic mobility and activation stuff, so I'm pretty warm when I start deadlifting. If I was doing a ME deadlift session and my max was 400lbs, it would look like this:

135 x 5
225 x 3
275 x 3 (reset b/t each rep, get in a groove)
315 x 1
345 x 1
365 x 1
385 x 1
395 x 1
385 x 1

I didn't reach my max DL, but I had 4 lifts over 90%, I don't do more than 4 with the DL, usually only 2 or 3. Concentrating more on perfect form than lifting a certain poundage. Now, keep in mind, I wouldn't deadlift heavy every week, just like it says in the article. Working form and speed every week is fine with about 40-60% of your max with singles, about 30-45s rest, but pulling heavy every week is not smart. The deadlift is a lift you don't even really have to train at all to get stronger at if you build up the muscles that perform the lift. Doing those heavy front squats (along with other squats and Good Mornings) will build your deadlift. An example of a form/speed deadlift session would look like this:

135 x 5
135 x 5
185 x 3
200 x 1 x 10-15 sets
pull fast, make sure form is 100% spot on, resting 30-45s, step off the platform and re-approach the bar b/t each rep. You can wave the weights weekly, like go up 5-10% each week and shave off a couple reps for a few weeks, then go back, i.e.:

1st week: 200 x 1 x 15
2nd week: 220 x 1 x 12
3rd week: 240 x 1 x 8
4th week: no pulling
5th week: start over with maybe like 5lbs more each week.

After you do this a couple times what becomes more important than X%, is feeling bar speed and form. You want to go as heavy as possible with the last rep being just as fast and perfect as the first. If the last rep is even just a tad slower or form is off just a little bit, the weight is too heavy. Do this for while along with some heavy squatting and assistance work, you'll pull those 5 plates before you know it.

Steve-O-68 · 03-01-2007, 10:52 AM

Right on dude, thanks for that! I'll give that set up a whirl and see what happens.

Steve-O-68 · 03-03-2007, 01:39 PM

3/3/07 - Lower bod

Dynamic warmup, mobility and foam rolling - 10 minutes

*Workout*

Front squats
1x5x145
1x5x165
1x5x185
1x3x215
1x1x235
1x1x245
3x5x185

Good mornings
1x??xbar
3x10x115

GHRs
4x8xBW (hands behind head)

Treadmill
5 min @ 2.5 MPH @ 15% incline

Good workout today. The treadmill at the end was good for the calves... had them puppies burnin!