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300 Pound Club! Possibly maybe, probably not (for deadlift).

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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    11kg is loads, bench is an enormous pain to progress! if i even get that 60kg in competition this time i'll be doing well
    i do also second the sj recommendation though


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Dtp1979 wrote: »
    Smolov jnr Bench all the way :)
    Nah, I can't run three programs [Push/Pull+HLM now] at the same time, that's way too complicated. I have no deadlines to hit, so it doesn't matter when I get there.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Light-pull workout today:

    FitNotes Workout - Friday 15th June 2018, Total Volume: 18,871 kgs

    ** Deadlift **
    - 48.0 kgs x 12 reps
    - 78.0 kgs x 12 reps
    - 93.0 kgs x 12 reps [PR Reps] x3

    ** Deadlift Sumo **
    - 78.0 kgs x 12 reps
    - 88.0 kgs x 10 reps x2
    - 98.0 kgs x 10 reps [PR Reps] x2

    ** Reverse Crunches **
    - 4.0 kgs x 20 reps x4

    ** Walking Lunges BB **
    - 16.0 kgs x 10 reps
    - 26.0 kgs x 8 reps
    - 31.0 kgs x 8 reps
    - 33.5 kgs x 8 reps
    - 36.0 kgs x 8 reps
    - 38.5 kgs x 8 reps x2

    ** Cable Row Standing One-Arm **
    - 15.0 kgs x 12 reps
    - 17.5 kgs x 12 reps x4

    ** Lying Leg Curl Machine Unilateral **
    - 20.0 kgs x 12 reps
    - 21.25 kgs x 12 reps x3

    ** Lat Pulldown D-handle **
    - 49.0 kgs x 10 reps x4

    ** Donkey Kickback M/C **
    - 30.0 kgs x 14 reps
    - 35.0 kgs x 14 reps x3

    ** Reverse Hyperextention **
    - 30.0 kgs x 14 reps [PR Reps] x4

    Still can't do RDLs, so killed my legs with walking lunges instead.

    And some deadlift related gains, pictures 2 years apart [some improvement in phone's cameras and my "posing" improved by a lot too] :D

    2yearsapart2016vs201.jpg


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Light-pull workout this morning. Cycled to gym - counts as warm up and cool down, not bad.

    FitNotes Workout - Monday 18th June 2018, Total Volume: 21,043.6 kgs

    ** Deadlift **
    - 50.0 kgs x 12 reps
    - 60.0 kgs x 12 reps
    - 70.0 kgs x 12 reps
    - 80.0 kgs x 12 reps
    - 92.5 kgs x 10 reps x4

    ** Deadlift Sumo **
    - 70.0 kgs x 12 reps
    - 80.0 kgs x 12 reps
    - 90.0 kgs x 12 reps [PR Reps] x2

    ** Barbell Row **
    - 29.0 kgs x 12 reps
    - 39.0 kgs x 12 reps
    - 44.0 kgs x 12 reps
    - 46.5 kgs x 10 reps [PR Weight]
    - 44.0 kgs x 12 reps x2

    ** Side Lying Hip Raise **
    - 15.0 kgs x 16 reps x4

    ** Hammer Strength Pull Down Unilateral **
    - 30.0 kgs x 10 reps
    - 33.75 kgs x 8 reps x4

    ** Woodchopper **
    - 16.3 kgs x 18 reps x4

    ** Lying Leg Curl Machine Unilateral **
    - 20.0 kgs x 12 reps x5

    ** Romanian Deadlift **
    - 25.0 kgs x 12 reps [Dumbbell]
    - 30.0 kgs x 12 reps x4

    ** DB Upright Row **
    - 10.0 kgs x 12 reps [Unilateral] x4

    I have to sit down and sort out my accessory lifts, I'm free styling too much, too much variation, hard to track and hard to shock the body with something new when there's nothing new left because I do everything all the time.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    j@utis wrote: »
    Light-pull workout this morning. <...>
    I just realized it was supposed to be "heavy-pull" day, I messed up again :mad: I'm hopeless case!!! :mad: Off today, I'll do it tomorrow instead of "push" day :rolleyes:


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    "Heavy-pull" finally happened. Almost happened.

    FitNotes Workout - Wednesday 20th June 2018
    Total Volume: 19,532.5 kgs

    ** Deadlift **
    - 40.0 kgs x 8 reps [Plan 90% ~117.5kg 8x3 :O]
    - 60.0 kgs x 6 reps
    - 80.0 kgs x 4 reps
    - 100.0 kgs x 3 reps
    - 110.0 kgs x 3 reps
    - 117.5 kgs x 2 reps [Nothing there]
    - 117.5 kgs x 1 rep [1.5 full stop]
    - 117.5 kgs x 1 rep
    - 117.5 kgs x 1 rep [No point really]
    - 115.0 kgs x 2 reps [88%] x8

    ** Pull Up **
    - 5 reps x5

    ** Dumbbell Row **
    - 17.5 kgs x 10 reps
    - 22.5 kgs x 8 reps x4

    ** Lat Pulldown Machine **
    - 51.0 kgs x 10 reps
    - 56.7 kgs x 10 reps
    - 62.4 kgs x 10 reps
    - 68.0 kgs x 10 reps x3
    SS
    ** Leg Abductor Machine **
    - 90.0 kgs x 16 reps x3

    ** Romanian Deadlift **
    - 20.0 kgs x 14 reps
    - 30.0 kgs x 14 reps [Dumbbell]
    - 35.0 kgs x 14 reps x5
    SS
    ** EZ-Bar Curl **
    - 19.0 kgs x 12 reps x3

    ** Cable Face Pull **
    - 12.5 kgs x 14 reps x3
    SS
    ** Cable Kickback **
    - 10.0 kgs x 16 reps x2
    - 12.5 kgs x 16 reps x2

    Wrong time of the month for lifting heavy. Barely got those 117.5kg of the floor, took 2.5kg off and still 3reps were not happening, did 2s, and left it few reps short of 24 (8x3). My back felt completely battered after DLs, I didn't want to put any more weight on it, so did some-nothing-easy exercises in suppersets and called it a day.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Progress pics.....oh my


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Thanks, JJayoo. My upper body progresses quite easy but my legs look like I don't lift at all.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    j@utis wrote: »
    Thanks, JJayoo. My upper body progresses quite easy but my legs look like I don't lift at all.

    Welcome to my world.


  • Registered Users Posts: 17,539 ✭✭✭✭Mr. CooL ICE


    Welcome to my world.

    You look like the strongest squid in the world


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    You look like the strongest squid in the world

    I don't know what to do with that


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Today "medium-pull" day. I did everything in supersets, so it was quick in&out.

    FitNotes Workout - Saturday 23rd June 2018, Total Volume: 16,808 kgs

    ** Deadlift Sumo **
    - 48.0 kgs x 10 reps
    - 68.0 kgs x 8 reps
    - 78.0 kgs x 8 reps
    - 88.0 kgs x 8 reps
    - 98.0 kgs x 8 reps x3
    SS
    ** Lat Pulldown **
    - 30.0 kgs x 10 reps [Reverse grip]
    - 45.0 kgs x 10 reps
    - 50.0 kgs x 10 reps x4

    ** Deadlift **
    - 78.0 kgs x 6 reps [Plan 5x6 104kg]
    - 104.0 kgs x 6 reps x4
    - 104.0 kgs x 6 reps [Stupid hair]
    SS
    ** Cable Row Standing One-Arm **
    - 15.0 kgs x 10 reps
    - 17.5 kgs x 8 reps x4

    ** Romanian Deadlift **
    - 28.0 kgs x 12 reps
    - 38.0 kgs x 12 reps
    - 43.0 kgs x 12 reps x4
    SS
    ** Cable Face Pull **
    - 12.5 kgs x 12 reps x4

    ** Reverse Hyperextention **
    - 25.0 kgs x 12 reps x4
    SS
    ** Reverse Crunches **
    - 4.0 kgs x 25 reps x4

    I will do conventional DLs first next time - I felt fatigued already doing first sets of c.DLs. During last set of DLs my hair, which is very long and lovely (not), managed to get caught in my armpit (wtf?) and I was effectively pulling my hair out at the same as I was pulling the bar up.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Oh no ouch


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Ouchy.

    But also lol.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    "light-pull" day today with some of yesterdays' leftovers - I went running intervals on Sunday afternoon and over did it, really by quite a bit - I got up on Monday morning with my left hip completely shot, so I couldn't squat yesterday and tried to catch up today by sacrificing some DL variation [my left thigh still isn't right and my clever brain has found a way to compensate through my left hip. I'm seeing physio tomorrow].

    FitNotes Workout - Tuesday 26th June 2018, Total Volume: 16,272 kgs

    ** Deadlift **
    - 38.0 kgs x 10 reps [Plan 91kg 4x10]
    - 48.0 kgs x 10 reps
    - 58.0 kgs x 10 reps
    - 68.0 kgs x 10 reps
    - 78.0 kgs x 10 reps
    - 90.5 kgs x 10 reps x4

    ** Cable Lat Pulldown Unilateral **
    - 17.5 kgs x 10 reps
    - 22.5 kgs x 8 reps x2
    - 25.0 kgs x 8 reps [PR Weight] x2

    ** Barbell Squat **
    - 38.0 kgs x 10 reps [Plan 70kg 8x3 very very unlikely]
    - 48.0 kgs x 8 reps
    - 58.0 kgs x 6 reps
    - 68.0 kgs x 3 reps x2
    - 70.5 kgs x 3 reps [Cmon I dare you]
    - 70.5 kgs x 3 reps [Hello Good Morning, SQ]
    - 70.5 kgs x 3 reps x4

    ** Barbell Row **
    - 29.0 kgs x 12 reps [EZ bar]
    - 39.0 kgs x 10 reps
    - 41.5 kgs x 10 reps x4

    ** Cable Crunch **
    - 22.5 kgs x 20 reps x4

    ** Cable Face Pull **
    - 12.5 kgs x 12 reps x4

    ** Pullover **
    - 15.0 kgs x 14 reps
    - 20.0 kgs x 14 reps [PR Reps] x4

    ** Dumbbell Curl **
    - 8.0 kgs x 10 reps
    - 10.0 kgs x 10 reps [PR Reps] [Another bicep curl PR, I rock!!!] x3


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    "heavy-pull" mishap earlier today. sitting now with busted back on top of hamstring injury, ok it's just tight very tight left hamstring according to physio and my back is only half way as bad as it could've been, i.e. I can walk normal, so it'll be back to normal in couple of days. and this is what happened:

    FitNotes Workout - Saturday 30th June 2018
    Total Volume: 7,233 kgs

    Back shot

    ** Deadlift **
    - 50.0 kgs x 10 reps [Plan 117.5kg 8x3]
    - 70.0 kgs x 8 reps
    - 90.0 kgs x 6 reps
    - 110.0 kgs x 3 reps
    - 125.0 kgs x 2 reps [PR Reps] [What's 110+7.5+7.5??? STUPID]
    - 125.0 kgs x 2 reps [Still stupid. Gosh why it's soooo heavy]
    - 125.0 kgs x 2 reps [This is impossibly heavy. No... Wait. STUPID!!!!!]
    - 117.5 kgs x 2 reps [Nah my back is really not happy now. Abandon all plans.]

    ** Pull Up **
    - 8 reps [Parallel grip]
    - 7 reps
    - 7 reps
    - 6 reps
    - 6 reps

    ** Good Morning **
    - 20.0 kgs x 14 reps x4

    ** Dumbbell Row **
    - 20.0 kgs x 10 reps x2
    - 22.5 kgs x 10 reps x2
    - 25.0 kgs x 10 reps [PR] [Reps] x2

    ** Lying Leg Curl Machine Unilateral **
    - 15.0 kgs x 12 reps
    - 20.0 kgs x 12 reps x4

    ** Cable Kickback **
    - 10.0 kgs x 14 reps x3

    ** Rear Delt DB Row **
    - 8.0 kgs x 12 reps x3

    So, after warming up with 110kg, I went to get another 7.5kg to make it 117.5 as planned and... I grabbed 7.5kg [5+2.5] into each of my hands which resulted with 125kg on the bar. I only realized my mistake when I decided to drop to 115kg because I couldn't manage more than 2 reps with "117.5". Lowered weight to 117.5, first set and I felt a twitch in my lower back on lockout and that was it. This happened to me before, when I wanted to add another 5kg on and ended up with 10=5+5 but I didn't pick up an injury that time :(


  • Registered Users Posts: 882 ✭✭✭moneymad


    What are you trying to achieve?


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    moneymad wrote: »
    What are you trying to achieve?

    A 300lb deadlift for a start I’d imagine. Clue is in the title ;)


  • Registered Users Posts: 882 ✭✭✭moneymad


    Was wondering. You following someone's program?


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    moneymad wrote: »
    Was wondering. You following someone's program?

    It’s not my log!


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    moneymad wrote: »
    Was wondering. You following someone's program?
    I thought I had this mentioned here before: I'm doing hybrid of Push-Pull split crossed together with Heavy-Light-Medium [90/70/80%] routine. It works very well for me.


  • Registered Users Posts: 882 ✭✭✭moneymad


    Very good. I couldn't understand what was going on. How long are you lifting?


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    2y3m

    Today's "medium-pull" workout, I took it easy because I'm sore like EVERYWHERE. It's not fun getting old :(

    FitNotes Workout - Tuesday 3rd July 2018, Total Volume: 18,202 kgs

    ** Deadlift Sumo **
    - 68.0 kgs x 10 reps
    - 78.0 kgs x 10 reps
    - 88.0 kgs x 10 reps x3
    SS
    ** Lat Pulldown **
    - 30.0 kgs x 10 reps
    - 50.0 kgs x 10 reps
    - 52.5 kgs x 10 reps x4

    ** Deadlift **
    - 38.0 kgs x 8 reps [Plan 104kg 5x6]
    - 48.0 kgs x 8 reps
    - 68.0 kgs x 8 reps
    - 88.0 kgs x 6 reps
    - 98.0 kgs x 6 reps
    - 103.0 kgs x 6 reps x5
    SS
    ** Cable Row Standing One-Arm **
    - 17.5 kgs x 10 reps x4

    ** Romanian Deadlift **
    - 38.0 kgs x 12 reps [For a stretch mainly - left hammie not getting better] x2
    - 43.0 kgs x 12 reps x2

    ** Cable Face Pull **
    - 12.5 kgs x 16 reps x2
    - 15.0 kgs x 16 reps x2

    ** Reverse Crunches **
    - 4.0 kgs x 25 reps x4

    ** Cable Kickback **
    - 10.0 kgs x 14 reps
    - 12.5 kgs x 14 reps x2

    ** Cable Crunch **
    - 22.5 kgs x 20 reps x3


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    j@utis wrote: »
    2y3m

    Today's "medium-pull" workout, I took it easy because I'm sore like EVERYWHERE. It's not fun getting old :(

    The payoff is not being as decrepit in 30 years time because of the workouts.


    At least that's what I tell myself....

    :(


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    It' my ultimate goal too but the way it's going I'm starting to doubt that. I might be able to lift a glass of wine at that age and that'll be it.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Earlier today, light-pull workout, felt very tired at home [heat, lack of sleep] but got into the fifth gear in the gym, I was almost tempted to tackle new DL PR but decided to stick to the plan and kept it light instead.

    FitNotes Workout - Saturday 7th July 2018, Total Volume: 22,484 kgs, SS - superset

    ** Deadlift **
    - 40.0 kgs x 10 reps
    - 60.0 kgs x 10 reps
    - 70.0 kgs x 10 reps
    - 92.5 kgs x 10 reps x4 [checking the weight on bar twice cause it feels to light]
    SS
    ** Chest Supported Row Strive Unilateral **
    - 30.0 kgs x 10 reps
    - 35.0 kgs x 10 reps x5

    ** Deadlift Trap Bar **
    - 81.0 kgs x 10 reps [Not touched since April 2nd]
    - 91.0 kgs x 10 reps
    - 101.0 kgs x 8 reps
    - 106.0 kgs x 8 reps
    - 111.0 kgs x 6 reps [PR] [Weight] x3
    SS
    ** Hammer Strength Pull Down Unilateral **
    - 30.0 kgs x 10 reps
    - 35.0 kgs x 8 reps x5

    ** Hyperextention **
    - 35.0 kgs x 10 reps x4
    SS
    ** Cable Face Pull **
    - 12.5 kgs x 14 reps x4

    ** Barbell Hip Thrust **
    - 48.0 kgs x 14 reps
    - 68.0 kgs x 14 reps
    - 78.0 kgs x 14 reps x3
    SS
    ** Single Leg RDL Dumbbell **
    - 20.0 kgs x 12 reps [Ooooh aaaw my left hammie] x4


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Earlier today. Severe lack of sleep today (don't ask), zero energy, only managed a small DL PR, and that'll be it for this month I guess...
    FitNotes Workout - Tuesday 10th July 2018, Total Volume: 8,171 kgs

    ** Deadlift **
    - 40.0 kgs x 8 reps
    - 60.0 kgs x 6 reps
    - 70.0 kgs x 4 reps
    - 80.0 kgs x 3 reps
    - 90.0 kgs x 2 reps
    - 100.0 kgs x 1 rep
    - 110.0 kgs x 1 rep
    - 120.0 kgs x 1 rep
    - 125.0 kgs x 1 rep
    - 131.0 kgs x 1 rep [PR Weight +1kg]
    - 110.0 kgs x 3 reps [Volume. Nothing there.]
    - 100.0 kgs x 3 reps
    - 100.0 kgs x 3 reps [30mins hogging the platform for this much]

    ** Pull Up **
    - 5 reps x5

    ** Lying Leg Curl Machine Unilateral **
    - 15.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 21.5 kgs x 10 reps x3

    ** Dumbbell Row **
    - 20.0 kgs x 12 reps
    - 22.5 kgs x 12 reps x4

    ** Cable Face Pull **
    - 15.0 kgs x 14 reps x4

    ** Donkey Kickback M/C **
    - 30.0 kgs x 14 reps x2
    - 35.0 kgs x 14 reps x2

    ** Prawler Push/Pull **
    - 45.0 kgs x 6 [Lengths]


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Early morning "medium-pull workout, very tired because I went to gym yesterday evening too... Back to back sessions definitely aren't for me, I won't do that again.

    FitNotes Workout - Friday 13th July 2018, Total Volume: 19,626.8 kgs

    ** Deadlift **
    - 38.0 kgs x 10 reps [Plan 105kg 5x6]
    - 48.0 kgs x 10 reps
    - 58.0 kgs x 8 reps
    - 78.0 kgs x 6 reps
    - 98.0 kgs x 6 reps
    - 103.0 kgs x 6 reps x4 [Enough is enough]
    SS
    ** Cable Row Standing One-Arm **
    - 15.0 kgs x 10 reps x2
    - 17.5 kgs x 10 reps x3

    ** Deadlift Sumo **
    - 78.0 kgs x 8 reps x4
    SS
    ** Lat Pulldown **
    - 40.0 kgs x 10 reps x4

    ** Romanian Deadlift **
    - 38.0 kgs x 12 reps [For the stretch only] x4
    SS
    ** Cable Face Pull **
    - 12.5 kgs x 10 reps
    - 15.0 kgs x 10 reps x3

    ** Reverse Hyperextention **
    - 20.0 kgs x 14 reps
    - 25.0 kgs x 14 reps x3
    SS
    ** Leg Abductor Machine **
    - 90.7 kgs x 16 reps x4

    ** Reverse Crunches **
    - 4.0 kgs x 20 reps x4

    Look what I "discovered" on youtube - a "new and improved" reverse crunch technique where you hold a foam roller with your heels against your thighs- it really kills your abs and it's fun! Crunches can be fun, would you believe that!

    Foamrollercrunches.jpg


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    "Light-pull" workout today. I'm staying off the conventional DLs and other exercises that stretch hamstrings at lot this week to give my left hammie some break and see if it's gonna make a difference.

    FitNotes Workout - Tuesday 17th July 2018, Total Volume: 20,091 kgs

    ** Barbell Glute Bridge **
    - 70.0 kgs x 12 reps
    - 90.0 kgs x 12 reps
    - 110.0 kgs x 12 reps x3

    ** Deadlift Trap Bar **
    - 51.0 kgs x 10 reps [These are ok, because they're sort of cross in between squats and dls]
    - 71.0 kgs x 10 reps
    - 81.0 kgs x 10 reps
    - 91.0 kgs x 10 reps
    - 93.5 kgs x 10 reps [PR] [Reps] x4

    ** Barbell Row **
    - 29.0 kgs x 12 reps
    - 39.0 kgs x 12 reps
    - 44.0 kgs x 10 reps x4

    ** Hyperextention **
    - 30.0 kgs x 14 reps [PR] [Reps] x4

    ** Cable Standing Abduction **
    - 6.25 kgs x 16 reps x4

    ** Lat Pulldown D-handle **
    - 40.0 kgs x 12 reps
    - 50.0 kgs x 10 reps x3

    ** Plank **
    - 10.0 kgs x 45 reps [Seconds] x3

    ** Prawler Push/Pull **
    - 35.0 kgs x 6 reps [Lengths]
    - 45.0 kgs x 6 reps


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Yesterday's something that was supposed to be "heavy-pull" day but no DLs this week, so...

    FitNotes Workout - Friday 20th July 2018, Total Volume: 12,858 kgs

    ** Deadlift Trap Bar **
    - 31.0 kgs x 10 reps
    - 51.0 kgs x 10 reps
    - 71.0 kgs x 8 reps
    - 81.0 kgs x 8 reps
    - 91.0 kgs x 6 reps
    - 101.0 kgs x 6 reps
    - 106.0 kgs x 6 reps
    - 111.0 kgs x 4 reps
    - 113.5 kgs x 4 reps
    - 116.0 kgs x 4 reps [PR] [Weight] x4

    ** Pull Up **
    - 9 reps
    - 6 reps x2
    - 5 reps x2

    ** Dumbbell Row **
    - 22.5 kgs x 10 reps
    - 25.0 kgs x 10 reps x4

    ** Lying Leg Curl Machine Unilateral **
    - 15.0 kgs x 12 reps
    - 17.5 kgs x 12 reps
    - 20.0 kgs x 12 reps x3

    ** Side Lying Hip Raise **
    - 15.0 kgs x 16 reps x4

    ** Reverse Crunches **
    - 3.0 kgs x 20 reps x4

    ** Walking Lunges BB **
    - 30.0 kgs x 8 reps x3

    ** Plank **
    - 15.0 kgs x 45s x3


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