300 Lb. Deadlift

JC1947 · 08-25-2009, 09:44 PM

I don't ask for much do I?

A 300 lbs. Dead lift at 220 lbs. bodyweight that's all.

I pulled 132.5 KG in June at 222 lbs.

I'm 62 and at that age it's pretty hard to make any gains.

My workout for Monday 8/24/09 was Deadlifts. Bodyweight 222 lbs.

135 X 8
165 X 6
195 X 4
225 X 2
255 X 1
270 X 1
185 x 3 for 8 sets.

Tommorrow, Wed. 8/26/09 is Bench Press.

chaddukes · 08-26-2009, 07:09 AM

Welcome! Best of luck!

JC1947 · 08-26-2009, 10:55 AM

Quote:

Originally Posted by chaddukes

Welcome! Best of luck!

Thanks sonny.

JC1947 · 08-26-2009, 11:02 AM

Actually my Deadlift goal is 137.5 KG (303 lbs.) at the Florida Senior Games this December.

There is no 300 lbs. in metric.

That's about average for little girls about half my weight.

Today was Bench Press Day.

Bench Press Goal is 100 KG (220 lbs.) at the Senior Games.

All my reps are in strict contest form.

Sets are done at 3 minute intervals. ( Yeah, I'm a bit compulsive).

95 X 8
135 X 6
165 X 4 for 6 sets

chaddukes · 08-26-2009, 01:55 PM

Having attention to detail and a concrete goal put you far above the vast majority of people in a gym!

Glad you're here......Pops!

JC1947 · 08-26-2009, 03:10 PM

Quote:

Originally Posted by chaddukes

Having attention to detail and a concrete goal put you far above the vast majority of people in a gym!

Glad you're here......Pops!

Shit (can I say that here?)

Doing anything other than curls and "Bouncing the bar off your chest like it's a trampoline Bench Presses" puts me ahead of most guys in a gym.

chaddukes · 08-26-2009, 05:34 PM

Honestly, I think its those socks that put you ahead of everyone in the gym!

JC1947 · 08-28-2009, 08:27 AM

Friday 8/28/09

Squats to a 12" Milk Crate.

45 X 8
95 X 6
135 X 4
165 X 2
185 X 1
135 X 3 (5 sets)

JC1947 · 08-28-2009, 08:29 AM

Quote:

Originally Posted by chaddukes

Honestly, I think its those socks that put you ahead of everyone in the gym!

They were too short, but since it was my first meet they let me slide.

You should see them now........Sonny.

Mahler · 08-28-2009, 09:06 AM

Quote:

Originally Posted by JC1947

Doing anything other than curls and "Bouncing the bar off your chest like it's a trampoline Bench Presses" puts me ahead of most guys in a gym.

Now, that's a quotable quote.

Welcome to the forums. I am counting on you to hit 315. Three plates on each side of the bar just looks so cool.

Here's a deadlift improvement program that Alwyn Cosgrove had me do. I made it to 405 with this one. I want to see you kick ass at the seniors games. Our senior's games here in PA are pathetic. If I liked badminton, I'd kick ass, but they have no deadlifting.

chaddukes · 08-28-2009, 09:17 AM

Quote:

Originally Posted by JC1947

They were too short, but since it was my first meet they let me slide.

You should see them now........Sonny.

Now that I understand that they are required gear I feel bad for bringing it up. You have to admit that it would be alot funnier if that was simply how you roll out of the house on a typical Saturday afternoon.

See how I show my inexperience!

JC1947 · 08-29-2009, 10:05 PM

Quote:

Originally Posted by chaddukes

Now that I understand that they are required gear I feel bad for bringing it up. You have to admit that it would be alot funnier if that was simply how you roll out of the house on a typical Saturday afternoon.

See how I show my inexperience!

I thought you were laughing at them because they were black.

I remember being young and laughing at all the old farts with black over the calf socks.

Now I have 14 pairs of socks and all of them are black.

Oh, btw did you see my reply to you in that other thread regarding powerlifting meets?

I forgot to add that a singlet is also required. I ordered one from a wrestling supply place on the internet for about $30.

JC1947 · 08-29-2009, 10:19 PM

Quote:

Originally Posted by Mahler

Welcome to the forums. I am counting on you to hit 315. Three plates on each side of the bar just looks so cool.

Well now that I see what you are doing I want more than that.

I want to do three red metric plates on a side plus the collars at a meet.

That's 175 KG or 385 lbs.

But realistically that's not going to happen by the senior games in December, even if I tried that million pounds in a month thing of yours.

How did you do that?

If I were to try it I'd have to start a thread called "I see wheelchairs".

JC1947 · 08-29-2009, 10:25 PM

Quote:

Originally Posted by Mahler

Our senior's games here in PA are pathetic. If I liked badminton, I'd kick ass, but they have no deadlifting.

Florida just started powerlifting in 2007. I went to that one and did 122.5 KG, (281 lbs.) so you can see my progress has been pretty much non existent as I am still looking for 300.

That year this guy named Larry Wallen (aged 60)
deadlifted 320 KG (705 lbs.) in the 242 lbs weight class.

They don't squat at the Senior Games.

It's just Bench Press and Deadlift.

They also have a Bench Press only category because of all the people that work upper body only, (you know who I mean).

I missed 2008 because I hurt my knee.

Then I hurt my other knee, so for most of a year I was doing the All American "Bench Press Only' workout.

chaddukes · 08-30-2009, 05:39 AM

Knee injuries stink. Well, any injury stinks, but I think that lower extremity injuries are worse. Over the last year I've had issues with my left elbow. Nothing serious, but enough to limit my upper body lifting. But, a workout with sets of squats, deadlits, and kettlebell swings is still a hell of a workout.

I own tons of black calf high socks.

JC1947 · 08-30-2009, 01:56 PM

Quote:

Originally Posted by chaddukes

I own tons of black calf high socks.

What a Dork.

JC1947 · 08-31-2009, 10:28 AM

Monday 8/31/2009

Bench Press Day

95 X 8
135 X 6
165 X 4
185 X 2
150 X 3 (8 sets)

JC1947 · 09-02-2009, 09:41 AM

Wednesday 9/2/09

Dead Lift Day

I'm definitely more motivated since I started posting here.

Today I increased the intensity of my deadlift workout.

Pyramid up to a 255 Double. Sets at 4 minute intervals.

135 X 8
185 X 6
225 X 4
255 X 2

Speed sets at 2 minute intervals

205 X 3 (6 SETS)

Total workout time = 27 minutes.

JC1947 · 09-04-2009, 10:20 AM

9/4/09

Bench Presses

Pyramid up to a 90% single.
Sets at 3 minute intervals

95 X 8
135 X 6
165 X 4
185 X 2
205 X 1

Speed work, sets at 2 minute intervals

155 X 3 (8 sets)

Total workout time = 30 minutes

JC1947 · 09-07-2009, 09:10 AM

Monday 9/07/09

Weight = 221 lbs.

Squats to a 12" milkcrate, sets at 3 minute intervals.

45 X 8
95 X 6
135 X 4
165 X 2
185 X 1

135 X 3 (6 sets)

Total time = 31 minutes

JC1947 · 09-09-2009, 01:16 PM

Wednesday 9/09/09

Bench Presses

Pyramid up to an 85% double, sets a 3 minute intervals

95 X 8
135 X 6
165 X 4
185 X 2
195 X 2

Speed sets at 2 minute intervals

165 X 3 (6 sets)

Total time = 27 minutes

JC1947 · 09-11-2009, 11:26 AM

My workout for Friday 9/11/09 was Deadlifts. Bodyweight 222 lbs.

This was one of those "blah" days.
To compensate I did the pyramid sets at 5 minute intervals which in hindsight wasn't a great idea. I seemed to lose some of my warmup, especially on the singles.

135 X 8
165 X 6
195 X 4
225 X 2
255 X 1
270 X 1
270 X 1

Speed sets at 2 minute intervals

225 x 3 for 5 sets.

JC1947 · 09-14-2009, 12:00 PM

Monday 9/14/09

Bench Presses

All sets at 3 minute intervals

Pyramid up to two 90% singles.

95 X 8
135 X 6
165 X 4
185 X 2
205 X 1
205 X 1

175 X 3 (5 sets)

Total time = 31 minutes

JC1947 · 09-17-2009, 12:29 PM

Wednesday 9/16/09

Squats to a 12" milkcrate, sets at 3 minute intervals.

45 X 8
95 X 6
135 X 4
165 X 2

135 X 3 (8 sets)

Total time = 34 minutes

JC1947 · 09-21-2009, 10:47 AM

Friday 9/18/09

Bench Presses

All sets at 3 minute intervals

95 X 8
135 X 6
165 X 4
185 X 3
185 X 3
185 X 3
155 X 3
155 X 3
155 X 3

Total time = 31 minutes

JC1947 · 09-21-2009, 10:49 AM

Monday 9/21/09

Dead Lifts

135 X 8
165 X 6
195 X 4
225 X 2
240 X 3
240 X 3
240 X 3
205 X 3
205 X 3
205 X 3

Total time = 33 minutes

JC1947 · 09-23-2009, 11:49 AM

Wednesday 9/23/09

Bench Presses

All sets at 3 minute intervals

95 X 8
135 X 6
165 X 4
185 X 2
195 X 2
165 X 3
165 X 3
165 X 3

Total time = 22 minutes

JC1947 · 09-25-2009, 10:35 AM

Friday 9/25/09

Squats to a 12" Milk Crate

All sets at 3 minute intervals

45 X 8
95 X 6
135 X 4
165 X 2
175 X 2
145 X 3
145 X 3
145 X 3
145 X 3
145 X 3
145 X 3

Total time = 31 minutes

JC1947 · 09-25-2009, 07:33 PM

Friday 9/25/09

I've realized that 30 minutes of weights threes time a week just isn't enough exercise.

I have really neglected everything else since May.

That's when it started hitting 90+ everyday and it still is.

But that's no excuse.

So this evening I took a nice easy 2 mile walk.

2 miles in 35m 01s.

Yeah, it's slow, but at least I got a start.

JC1947 · 09-28-2009, 10:49 AM

Monday 9/28/09

I've been following the following program for about 6 weeks.

http://www.ontariostrongman.ca/Resou...nphildead.html

DEADLIFT PROGRAM (Do your regular warmups prior to doing the below)

WEEK	WORK SETS	SPEED SETS
1	(75%)x 2 reps	(60%)8 sets x 3 reps (90 sec rest b/w sets)
2	(80%)x 2 reps	(65%)8 sets x 3 reps (90 sec rest b/w sets)
3	(85%)x 2 reps	(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4	(90%)x 2 reps	(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5	(80%)3 sets x 3 reps	(65%)3 sets x 3 reps (120 sec rest b/w sets)
6	(85%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
7	(90%)x 2 reps	(75%)3 sets x 3 reps (120 sec rest b/w sets)
8	(95%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
9	(97.5%)x 1 rep	(70%)2 sets x 3 reps (Rest as needed)
10	(100%)x 1 rep	(60%)2 sets x 3 reps (Rest as needed)
11	MEET DAY	N/A

Although it's for Deadlifts I've been applying it to all three powerlifts.

For the Squat and Deadlift it feels like a good workout, but for the Bench it seems too easy.

Today I did Bench Presses according to week 7.

95 X 8
135 X 6
165 X 4
185 X 2
205 X 1
205 X 1
175 X 3
175 X 3
175 X 3

Sets at 3 minute intervals.

Total time 25 minutes.