I perform the box squat at the same back at 45 degree angle as I perform my regular back squat, using low bar placement. I forgot that not everyone did that. I apologize. My box squat is lower than my squat I thought due to the SSR. Either way, good luck man and watching you put those PRs up with those deadlifts, makes me want to follow suit. Just don't let me catch up
Upper Body: Horizontal Push/Pull
Lower Body: Hip Dominant Rep Scheme:4 x 10
(sets x reps x weight)
Alternating Sets A1- DB Bench Press
4 x 10,10,9,9 x 100(e)
A2- Close Grip Cable Row
4 x 10 x 150
B- Deadlift
*deadlifting is no fun for 10 reps, so I was aiming for a few heavy sets of 5.
1 x 3 x 360
1 x 1 x 410
1 x 3 x 410
1 x 3 x 430
1 x 5 x 450 1 x 1 x 520 (+15lb PR)
1 x 5 x 450
1 x 4 x 450
Another PR today! Funny, when I first pulled 410 I almost gave up deadlifting for the day...it just didn't feel right, it was really heavy. Maybe I'm weird, but I really have to pull a few heavy sets for me to get into a groove. So the guy I workout with sometimes was there, and he said he was going to give me some t-shirts and protein bars from the Arnold if I got 520. So we threw some 35s on and I BARELY got it. I got to about knee level and almost decided to just drop it, tough on my lower back but I just pulled through it and locked it out. Good stuff....ill get 550 before too long.
I ripped a callus on my left hand on the 520 pull....first time I've done that in a while. I was still able to chalk up and get two more sets in. Hardcore.
Alternating Sets C1- DB Incline Bench Press
3 x 12 x 80(e)
C2- DB Curl
1 x 7 x 50(e)
2 x 10 x 45(e)
My lower back and my grip were both fried, so I called it a day.
Question for any readers...for deadlifts I use a mixed grip and chalk, no belt or straps. Would it be beneficial at all to use a belt?
On one hand, I feel its more impressive for me to do it with no belt, and despite hurting myself in the past, my lower back feels strong right now. On the other hand, maybe I could pull a little more belted up (I've never used a belt, so I don't know). Pretty much everyone I know in the gym that deadlifts uses a belt. I'm never going to be in a PL competition, I care mainly about getting stronger and building muscle. Thoughts?
You answered my first question; 520 with a belt is impressive, but without a belt it's downright really impressive (again at 200 lbs). You're just a dude trying to get bigger and stronger and just trying to compete with your own PRs. Keep after it!
My suggestion at the heavy weight is to use a belt. The whole reason not to use a belt is to keep from developing a crutch. However, when you're doing max lifts, I'd use a belt. Heck, you might add another 10 lbs to your current PR.
Upper Body: Vertical Push/Pull
Lower Body: Quad Dominant
(sets x reps x weight)
A- Back Squat
1 x 3 x 255
1 x 3 x 275
1 x 3 x 295
1 x 3 x 315
2 x 3 x 325
2 x 5 x 295
1 x 11 x 225
Alternating Sets B1- Seated DB Shoulder Press
5 x 9,9,8,8,7 x 70(e)
B2- Chinup
2 x 9 x (BW+25)
3 x 12 x BW
Didn't have a lot of time tonight, so I just decided to work up to a couple of heavy sets of 3 for squats, then a handful of upper body vertical push/pull. Didn't seem like much of a workout tonight for some reason, so I'll probably go in and workout tomorrow.
Man that's incredible! You're certainly doing something right. Geez with those numbers you ought to think about a powerlifting contest!
I don't even feel like I could pick up what I did during moving day - I'm going the other direction!
Thanks, I've really been concentrating on my deadlift lately, doing some hamstring stuff, heavy good mornings and a good amount of heavy deadlifts. My bench, squat, and row haven't really moved at all since moving day but I'm not super concerned about them right now. I'm having fun focusing on improving the lift that I'm best at.
Upper Body: Horizontal Push/Pull
Lower Body: Hip Dominant
(sets x reps x weight)
A- Bench Press (work up to heavy set of 3)
1 x 3 x 135
1 x 3 x 185
1 x 3 x 205
1 x 3 x 225
1 x 3 x 245
1 x 3 x 260
these felt alot heavier than they should have, so i just stopped at 260.
Alternating Sets B1- Wide Grip Cable Row
4 x 8 x 150
B2- Close Grip Bench Press (1 second pause at the bottom)
4 x 8 x 205
Alternating Sets C1- Romanian Deadlift
1 x 12 x 295
3 x 12 x 315
C2- Face Pull
4 x 12 x 120
Alternating Sets C1- Prone plate switches
3 sets
Had a stack of eight 5lb plates that I passed from side to side. each "set" was 16 plates passes for each side. Damn these are hard, but fun. Kinda. But kinda not.
C2- Ball squeeze push-up (feet elevated on bench)
3 x 14 x BW
Pretty fun workout today, did some stuff i usually don't do. I may do CW's Waterbury Method for a while, and add some stuff in. I feel like I suck at programming, I think I do better when I'm following something that is written out.
Wow, hey, did you know your deadlifts rock?! The funniest part is that every time I see your numbers, I think, "Wow! That's over half a ton!" Um, maybe not. So I have troubles. But it really, really impresses me that way!
Nice workouts, and those ball squeeze pushups are WOW.
Yeah those ball squeezes are really tough if you grab the swiss ball on the sides instead of the top, super tough to balance yourself and push up.
Funny little story from the gym today. Apparently my deadlifts are a big deal around the gym, keep in mind this is the YMCA, not a big powerlifting gym. There are still some pretty big guys, plenty of guys that bench 350+...but it seems that I'm the biggest deadlifter there. I saw two pretty big guys today that I really don't talk to, and one of them says something like, "I heard you had a big deadlift the other day". The kid (about 18 I think) that I lift with sometimes, he's an aspiring powerlifter, likes to tell people about my deadlift, especially because I don't use a belt. It seems that a couple of younger (18-20) powerlifters that workout there can't deadlift that much, and they didn't believe that I got 520 (one of them takes steroids..ugh, he was pissed that I can out deadlift him).
I'm the least cocky person ever, I'm really not full of myself or anything like that...I just find it all a little amusing.
I read that once you start deadlifting over 500 lbs, all kinds of girls will want to start hanging out with you. It seems that isn't the case, bummer.
Damn every thime I come in here theres another huge deadlift PR, im getting sick of it , and maybe a little (ok a lot) jealous.
Ive been using a belt recently (mainly for squats) just to
get used to getting air in the right spot and pushing against the belt.
Not sure it helps me lift more, but it does help make what I lift feel more stable. maybe i just have a weak core
Looking great in here Andy!!! I'm going to show those ball pushups to my nephew. He thinks he's a badass on pushups!
Have you checked out Power Training? I saw your question in soonermark's log and I think you'd like it. He really covers all the planes of movement and sets up the rep schemes but you get to pick your exercises. He also has 3 programs - Total Fitness, Strength and Hypertrophy. Just an idea for you.
I thought about Power Training in the past but I never bought it. I'm sure its a good book, and I may get it at some point, but I really only have another month or so of "bulking" and then I'll slowly work my way down to a cutting program.
I think what I'm going to do is do is take Waterbury Method and slightly modify some of the exercises. I'm going to have 2 workouts this week, then my parents are coming to town to visit for the weekend so I'm just going to take 4 or 5 days off from lifting...I may go in and have a de-load workout if my dad wants to go to the gym with me. Then I will probably do about 4 weeks of my WM program before I go into maintenance.
This means I probably have about 5 weeks to hit 550 on the deadlift...I don't know if that will happen. Once I cut my calories I don't think I will be hitting any PRs.
Monday, March 16th The Waterbury Method Weight: 203.6
(sets x reps x weight)
A- Squat (10x3, 80% of 1RM, 70 seconds rest)
10 x 3 x 295
I kept the rest periods strict, tougher than I thought.
Alternating Sets B1- Dips (5x6)
5 x 6 x (BW+70=273)
B2- Bent Over BB Row (5x6)
5 x 6 x 215
Alternating Sets C1- Skullcrusher (5x6)
5 x 6 x 115 (7 reps on last set)
C2- EZ Bar Curl (5x6)
5 x 6 x 115
D- Dragon Flag (steep decline)
2 x 10 x BW
Only had time for 2 sets, had to get home for House. Tough workout today, I forgot how tough WM was. The workout calls for 4x6 for the supersets, I added a set to each one.
So question on the snatch-grip deadlift: how much did you lower from your previous regular grip dls? I had a rough time today on those...
Quite a bit, I think I started off with something like 295 for 3 reps and 275 for 5 reps, I eventually made it up to like 320-330 or so for my 3 rep sets. The grip was the toughest part, I didn't use straps and I think the grip was the limiting factor.
Wed, March 18th The Waterbury Method Weight: 204.0
(sets x reps x weight)
A- Bench Press (10x3, 80% of 1RM, 70 seconds rest)
10 x 3 x 245
I let the rest creep up to 90 sec on the last few sets.
Alternating Sets B1- Conventional Deadlift (5x6)
1 x 6 x 360
1 x 6 x 380
3 x 6 x 400
My hands were really sore today still, so I used straps. My back was also feeling a little weird so I kept it a little lighter than I originally intended.
B2- BB Military Press (5x6)
2 x 6 x 145
3 x 6 x 150
Alternating Sets C1- Glute Ham Raise (5x6)
5 x 6 x BW
C2- BB Upright Row (5x6)
5 x 6 x 115
Alternating Sets D1- Ball squeeze push-up (feet elevated on bench)
3 x 12 x BW
D2- Side Wall Plank Leg Raise
3 x 10 x BW
This is probably the most difficult core exercise ive ever done.
I had to change my shirt half way through my workout, i was sweating so much...it was kinda gross. Good workout though, I'm beat.
Nice workout! Looks like you could use the rest now (straps?! )
Naturally, I had to try the side wall plank leg raise. What tempo are you doing them? I imagine 10 reps in 20 seconds would be twice as easy as 10 reps in 40 seconds. I think dragon flags are harder, but you seem to have no problem with them.
Yeah, straps...I know I'm a big baby. My calluses are still really sore and it was either use straps or skip deadlifting.
For the planks, I tried to make sure my legs were not touching the ground at all, that is was only my foot. It took a couple tries to get that right, I had to first hold a side plank for about 5 seconds, and then to start sliding the leg. It probably took about 20-25 seconds for a set of 10. As I get better I will hold it longer probably. I've gotten alot better at dragon flags, although on a steep decline they are still pretty tough.
No I haven't hit 305, but I think I could get it if I tried. 245 is a tad bit more than 80%, but I've done 245 for 4 sets of 5 reps, and I didn't really want to start any lighter than that. I've got a little work to do before I get into the 300/400/500 club, I need to fix my squat form I think before my weight goes up in that.
No I haven't hit 305, but I think I could get it if I tried. 245 is a tad bit more than 80%, but I've done 245 for 4 sets of 5 reps, and I didn't really want to start any lighter than that. I've got a little work to do before I get into the 300/400/500 club, I need to fix my squat form I think before my weight goes up in that.
If it were me, and my deadlift was going crazy, I might not care about a 400 lbs squat at the moment. You could start your own 300/380/600 club.
I'm the least cocky person ever, I'm really not full of myself or anything like that...I just find it all a little amusing.
I read that once you start deadlifting over 500 lbs, all kinds of girls will want to start hanging out with you. It seems that isn't the case, bummer.
First of all LOL at the girl thing. Second of all I think it is pretty badass to deadlift over 500lbs at any gym without using steroids. Even my hardcore gym members would be impressed with that!
I too find things like this amusing in the gym. I would never assume you to be cocky because of this. It is funny, awesome and cool and you are really are pretty badass! Way to go!
__________________
The BIGGER I get the smaller you look
I wanna do that too :P
, and maybe a little (ok a lot) jealous. 
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