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

j@utis

Hi there!

I was just thinking the other day, that if I added 1.5kg to my DL every month I'd get it to 136kg (~300lb) in about one year's time. Is it possible? Maybe, but probably not but I'll give it a go anyway!

Some numbers to start with:
Female, 38yo, 5'4", 62ish kg, current DL 1RM 120kg.

I'll only post here my workouts that include deadlifts of some kind.

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j@utis

Today's workout wasn't the best - I had mild headache when leaving for the gym in the morning, decided to ignore it but it got worse when I got there and I had to drop intensity to get anything done... (lighter weights, longer rest periods to keep heart rate low). Below is the copy-paste from the phone app I use to log my workouts.

FitNotes Workout - Wednesday 14th March 2018
Total Volume: 16,676 kgs

** Good Morning **
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps
- 40.5 kgs x 10 reps [PR +2 more reps] x4

** Sumo Squat Dip Belt **
- 30.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps [PR +5kg] x4

** Deadlift Trap Bar **
- 61.0 kgs x 10 reps [Haven't touched these since 08/2016]
- 71.0 kgs x 10 reps
- 81.0 kgs x 10 reps
- 91.0 kgs x 10 reps [PR +30kg lol, it's been a while] x3

** Single Leg Hip Thrust **
- 15.0 kgs x 14 reps
- 25.0 kgs x 12 reps [Pumpers] x4

** Reverse Lunges **
- 24.0 kgs x 12 reps [Smith's, 2" platform]
- 34.0 kgs x 12 reps
- 44.0 kgs x 12 reps [My head's about to explode] x3

** Cable Standing Abduction **
- 5.0 kgs x 20 reps [Something easy to do]
- 7.5 kgs x 20 reps x3

** Cable Crunch **
- 20.0 kgs x 20 reps x2 [Super-set with above]
- 22.5 kgs x 20 reps x2

j@utis

Sundays' easy spin. What else there to do when weather is like this!
I do conventional deadlift on my upper body training days. Nothing too heavy today. I'm following Omar Isuf's simple program on how to get stronger (on youtube) - when you can hit 8reps, go up +2.5%.

FitNotes Workout - Sunday 18th March 2018
Total Volume: 10,962.55 kgs

** Overhead Press **
- 18.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 33.0 kgs x 6 reps
- 38.0 kgs x 4 reps
- 39.25 kgs x 3 reps [PR] [Weight]
- 38.0 kgs x 5 reps [PR] [Reps]
- 38.0 kgs x 4 reps

** Deadlift **
- 48.0 kgs x 10 reps
- 68.0 kgs x 8 reps
- 88.0 kgs x 6 reps
- 103.0 kgs x 5 reps x3
- 103.0 kgs x 8 reps [PR][Reps]

** Incline Dumbbell Bench Press **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps x3
- 17.5 kgs x 15 reps [PR] [AMRAP]

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

** Machine Chest Press **
- 39.7 kgs x 12 reps
- 51.0 kgs x 10 reps
- 56.7 kgs x 7 reps
- 51.0 kgs x 10 reps
- 51.0 kgs x 8 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 14 reps x4

** DB Prone Incline Curl **
- 8.0 kgs x 12 reps x3

** DB Lying Triceps Extension **
- 12.5 kgs x 12 reps
- 15.0 kgs x 12 reps x2

I'm considering moving OHP to different training day, my back isn't too happy with OHP+DL on the same day.

j@utis

I had an awful day at the gym today. Squats finally beat me. I had to dump the weight on the safeties twice because I just couldn't get up, all in my head though, not my legs. I think I need professional help to fix my squat form at this stage

I resorted to doing some leg extensions and other funny stuff to work those legs out...

FitNotes Workout - Tuesday 20th March 2018 Total Volume: 18,330.8 kgs

** Good Morning **
- 28.0 kgs x 12 reps [Feeling cold and stiff]
- 33.0 kgs x 12 reps
- 38.0 kgs x 12 reps x2
- 40.5 kgs x 10 reps x2

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 6 reps x2
- 70.0 kgs x 5 reps
- 75.0 kgs x 3 reps [Not today peeps]
- 75.0 kgs x 0 reps [Dump and run] x2

** Romanian Deadlift BB **
- 48.0 kgs x 12 reps
- 58.0 kgs x 12 reps
- 68.0 kgs x 10 reps x4

** Reverse Lunges **
- 34.0 kgs x 12 reps [Smith's of course]
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps
- 49.0 kgs x 10 reps [PR] x2

** Cable Pull Through **
- 20.0 kgs x 16 reps
- 22.5 kgs x 16 reps
- 25.0 kgs x 16 reps x3

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

** Leg Extension Machine **
- 45.4 kgs x 12 reps
- 51.0 kgs x 12 reps x3

** Calf Raise Machine Standing **
- 40.0 kgs x 16 reps x4

j@utis

Today's upper body workout, upped DL by 2.5%, barely managed those 8reps at the end, I'm not sure I'll be able to go up by that much next week but we shall see.

FitNotes Workout - Saturday 24th March 2018. Total Volume: 16,483.6 kgs

** Machine Overhead Press **
- 22.7 kgs x 16 reps [easiest OHP option]
- 34.0 kgs x 12 reps
- 39.7 kgs x 10 reps
- 42.2 kgs x 10 reps x3

** Deadlift **
- 40.0 kgs x 12 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 107.5 kgs x 5 reps x3
- 107.5 kgs x 8 reps [PR for reps!! *edited*]

** Decline Barbell Bench Press **
- 28.0 kgs x 12 reps
- 38.0 kgs x 10 reps
- 48.0 kgs x 10 reps x3

** Cable Row Seated **
- 39.7 kgs x 12 reps x2
- 42.2 kgs x 12 reps x2

** Incline Dumbbell Bench Press **
- 12.5 kgs x 14 reps
- 17.5 kgs x 12 reps x3
- 17.5 kgs x 15 reps [AMRAP]

** Cable Pulldown Unilateral **
- 17.5 kgs x 12 reps x2
- 20.0 kgs x 12 reps x2

** Cable Overhead Triceps Extension **
- 17.5 kgs x 14 reps
- 20.0 kgs x 12 reps [PR] [Back supported] x3

** Rear Delt Machine Fly **
- 28.3 kgs x 16 reps
- 34.0 kgs x 14 reps x3

** Lateral Dumbbell Raise **
- 6.0 kgs x 14 reps x3

All in 1.5hrs.

[Deleted User]

Woohoo PRs

j@utis

PR for reps, I should've added that, thanks anyway

j@utis

I have to remind myself to do single-leg RDLs next time - I feel my right hamstring is taking more weight than left. Experimented with walking lunges max weight, 40kg is manageable, 42.5kg - not yet... Walking lunges is one of few leg exercises that leaves me sore the next day, mostly in my glutes

FitNotes Workout - Monday 26th March 2018
Total Volume: 18,655 kgs

** Good Morning **
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps x3

** Sumo Squat Dip Belt **
- 30.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 14 reps [PR] [+2 reps]

** Romanian Deadlift BB **
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 10 reps x3

** Walking Lunges BB **
- 20.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 37.5 kgs x 8 reps
- 40.0 kgs x 8 reps
- 42.5 kgs x 6 reps [PR] [Fun today - sore tomorrow]

** Leg Abductor Machine **
- 85.0 kgs x 16 reps [I need to sit down...] x4

** Woodchopper **
- 12.5 kgs x 20 reps x2
- 10.0 kgs x 20 reps x2

** Calf Raise Machine Standing **
- 40.0 kgs x 18 reps x3

** Reverse Crunches **
- 4.0 kgs x 20 reps [Decline bench] x3

[Deleted User]

I love single leg rdls as a lb squat warm up all right, they do hit ya

j@utis

Last Friday's fun in the gym. I opted for 5x3 instead of 3x5 for DL - I didn't feel like I could manage 5 reps with 110kg but I'll try to get there by doing 3x4 or 4x4 next time and so on.

FitNotes Workout - Friday 30th March 2018 Total Volume: 9,614 kgs

** Overhead Press **
- 20.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 6 reps
- 35.0 kgs x 6 reps x4

** Deadlift **
- 40.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 100.0 kgs x 4 reps
- 110.0 kgs x 3 reps x5

** Strive Incline Bench Press Unilateral **
- 15.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 27.5 kgs x 10 reps [Interesting...]
- 30.0 kgs x 10 reps [PR] [Don't ask...]
- 35.0 kgs x 8 reps [PR]
- 32.5 kgs x 8 reps

** Dumbbell Row **
- 20.0 kgs x 12 reps x2
- 22.5 kgs x 12 reps x2

** Cable Pulldown Unilateral **
- 15.0 kgs x 12 reps x2
- 17.5 kgs x 12 reps x2

** Cable Overhead Triceps Extension **
- 15.0 kgs x 16 reps [PR]
- 17.5 kgs x 14 reps x3

** Lateral Dumbbell Raise **
- 6.0 kgs x 12 reps
- 8.0 kgs x 8 reps [PR] x3

j@utis

I didn't plan to do any DLs yesterday but that Trap-bar looked so sad and lonely there in the corner... so, I decided to have some fun with it, here it is:

FitNotes Workout - Monday 2nd April 2018
Total Volume: 14,466 kgs

** Flat Barbell Bench Press **
- 28.0 kgs x 10 reps
- 38.0 kgs x 8 reps
- 48.0 kgs x 6 reps
- 53.0 kgs x 5 reps
- 55.5 kgs x 4 reps x4 [working towards the 3x5]
- 50.5 kgs x 5 reps [Supposed to be a drop set but I didn't drop weight low enough]

** Deadlift Trap Bar **
- 51.0 kgs x 10 reps [Off 2" platform]
- 71.0 kgs x 8 reps
- 81.0 kgs x 6 reps
- 91.0 kgs x 6 reps
- 101.0 kgs x 6 reps
- 106.0 kgs x 6 reps x2
- 106.0 kgs x 8 reps [PR] [Kicked the 2" away, so much easier!]

** DB Clean & Press **
- 10.0 kgs x 10 reps
- 12.5 kgs x 10 reps x3

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

** Incline Dumbbell Bench Press **
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 20.0 kgs x 10 reps
- 22.5 kgs x 3 reps [Pfff 3months old PR, 0 progress]
- 20.0 kgs x 8 reps
- 20.0 kgs x 7 reps

** Lat Pulldown **
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps x4

** Lateral Raise Cable **
- 2.5 kgs x 14 reps x4

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

I've been bench pressing 50+ something kg for around 9-10months now, I hope to get into 60 something range later this year but BP progress is very very slow, PR 58kgx3.

[Deleted User]

Yeah i was stuck on 47.5 for ages before i went mad last year in a determined effort to get to 60! Just about got it but not in comp! Smolov and allllll the assistance work helped.
Oh you're basically at bodyweight bench though that's awesome 😍

j@utis

Competing isn't on my to do list, so I'm not pushing myself too hard, no special programming etc, I've heard about Smolov's protocol but I've never tried it... But still it motivates me seeing numbers creeping up, lifting heavy weights is fun!

I took some days off lifting this week because I wasn't feeling well - I had the sore throat for couple days at the start and then it turned into this nasty chesty cough and blocked nose, I felt cold and zero energy. Today I'm still coughing but feeling better, so here we go again...

FitNotes Workout - Friday 6th April 2018
Total Volume: 14,099 kgs

** Overhead Press **
- 28.0 kgs x 10 reps
- 33.0 kgs x 8 reps
- 35.5 kgs x 6 reps x4
- 35.5 kgs x 5 reps [Noooo ssssix]
- 30.5 kgs x 7 reps [Ssssssseven]

** Deadlift **
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 4 reps x4 [felt stronger this time, will try 3x5 next time or maybe will go for new PR if hormones are right]

** Strive Incline Bench Press Unilateral **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps [PR reps]
- 30.0 kgs x 10 reps x3

** Strive Chest Supported Row Unilateral **
- 15.0 kgs x 16 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR weight] x3s

** Decline Barbell Bench Press **
- 30.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps x3

** Cable Face Pull **
- 15.0 kgs x 14 reps
- 17.5 kgs x 14 reps x3

** Hammer Strength Lateral Raise Unilateral **
- 6.25 kgs x 12 reps x4

** Elliptical Trainer **
- 1030.0 m - 20:05

caviardreams

Can I just say I am beyond sick with jealousy of your OHPing? You must have unreal shoulders... 35.5kg for 5. Jaysus :eek: Fair play.

j@utis

caviardreams wrote: »

Can I just say I am beyond sick with jealousy of your OHPing? You must have unreal shoulders... 35.5kg for 5. Jaysus :eek: Fair play.

Thanks for that! My shoulders look normal, I've got nothing impressive on me at all, I'm just fat all around

ps. my OHP PR is 40kg x1 but I'd swap that for a good squat anytime!
Talking about squats - I'm going back to high bar squat, I haven't done it for almost a year and that means I'm back to the weights I was working with a year ago

I did some single-leg RLDs last Saturday, so I'm leaving it here:

FitNotes Workout - Saturday 7th April 2018
Total Volume: 17,111 kgs

** Good Morning **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps x3

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 55.0 kgs x 6 reps
- 60.0 kgs x 3 reps

- 60.0 kgs x 3 reps

- 62.5 kgs x 3 reps x6

** Leg Press Unilateral Hammer Str **
- 40.0 kgs x 12 reps
- 50.0 kgs x 12 reps x4

** Barbell Single-Leg RDL **
- 44.0 kgs x 12 reps [Smith's 24kg + 2x10kg]
- 49.0 kgs x 12 reps x4

** Reverse Lunges **
- 44.0 kgs x 10 reps [Smith's of course]
- 49.0 kgs x 8 reps x3

** Lying Leg Curl Machine Unilateral ** - 17.5 kgs x 10 reps x4

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

** Cable Pull Through ** - 25.0 kgs x 16 reps x4

** Side Lying Hip Raise ** - 10.0 kgs x 18 reps x3

** Calf Raise Machine Standing ** - 30.0 kgs x 20 reps x3

j@utis

Feeling good today! I mean PR-good! Hit the target for next 3 months and a little bit more

Reminder: goal is to go up +1.5kg per month on DL.

FitNotes Workout - Wednesday 11th April 2018
Total Volume: 14,058.6 kgs

** Overhead Press **
- 28.0 kgs x 10 reps
- 33.0 kgs x 8 reps
- 35.5 kgs x 6 reps
- 38.0 kgs x 4 reps
- 40.5 kgs x 2 reps [PR Weight]
- 38.0 kgs x 4 reps x2

** Deadlift **
- 50.0 kgs x 8 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 2 reps
- 122.5 kgs x 1 rep [Woohoo!]
- 125.0 kgs x 1 rep [PR Weight +5kg] [Ah sure, why not!]
- 112.5 kgs x 4 reps [Adding volume]
- 112.5 kgs x 4 reps
- 112.5 kgs x 4 reps

** Incline Dumbbell Bench Press **
- 17.5 kgs x 12 reps
- 20.0 kgs x 8 reps
- 22.5 kgs x 5 reps [PR] [Reps]
- 20.0 kgs x 8 reps x2
- 20.0 kgs x 13 reps [PR] [AMRAP, obviously just messing with those 8reps should be doing 10s]

** "Strive" Chest Supported Row Unilateral **
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 41.25 kgs x 12 reps [PR Weight] x3

** "Hammer Strength" Lateral Raise Unilateral **
- 6.25 kgs x 12 reps
- 7.5 kgs x 12 reps x4

** Decline Barbell Bench Press **
- 40.0 kgs x 10 reps
- 50.0 kgs x 8 reps
- 52.5 kgs x 6 reps [PR] x4

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

** Windmill **
- 17.5 kgs x 14 reps x4

** Cable Tricep Extension Straight Bar **
- 17.5 kgs x 16 reps [Back supported]
- 20.0 kgs x 14 reps x3

** Assisted Pull Up **
- 13.6 kgs x 10 reps [Narrow supinated grip - bicep work] x2
- 9.1 kgs x 8 reps x2
- 4.5 kgs x 6 reps

** Elliptical Trainer **
- 960.0 m - 17:05 [Sudoku Level - Hard]

2hrs in the gym... I might have a problem but...

[Deleted User]

Hurray! Deadlift PR!

j@utis

Thanks blue! I'll be hitting 300 pounds in two months time that's for sure!!! Haha, only joking, I don't think so, I must stall sometime soon... I just checked my notes - my DL max was at 85kg a year ago, that's +40kg in one year, it can't keep going up at this rate forever.

[Deleted User]

2x bw is awesome. How long are you lifting

j@utis

Two years now with few short breaks (holidays, illness) and setbacks (did my back in twice). And yeah, 2x bw was my original target but my bw is going up faster than the weight on the bar, so I better chase the fixed number

caviardreams

bluewolf wrote: »

Hurray! Deadlift PR!

That OHP PR though :eek: #shouldaz

Are you using fractional plates? Must get some if only for the extra gains whilst having to carry them when walking to the gym (and for my teeny shoulders that can't handle a 2.5kg jump obvs)

[Deleted User]

caviardreams wrote: »

That OHP PR though :eek: #shouldaz

Are you using fractional plates? Must get some if only for the extra gains whilst having to carry them when walking to the gym (and for my teeny shoulders that can't handle a 2.5kg jump obvs)

I didn't cop that one! Holy moly

j@utis

I do have a set of fractional plates 0.25kg x4 but I haven't used them for a while now, but maybe I should pull them out again. We have 18kg barbells in addition to normal 20kg bars in our gym, so I can work out combinations like 20.5kg, 23kg or 25.5kg etc. I'm not focusing on my OHP that much and all shoulder work in general - my right shoulder is quite dodgy (rotator injury) and can't take much beating and a lot of shoulder exercises hurt my wrists and elbows too.

j@utis

I forgot to mention this gym hack I "invented" the other day: when doing OHP I tied 1.25kg plate to the middle of the bar with the rubber band - it worked just perfect, it didn't get in the way or hit me on the head

And it's half on minimum 2.5kg (1.25x2) jump available in the gym.

caviardreams

An 18kg bar - that makes sense! I was wondering why so many of your weights were "funny" totals!

Nice idea with the 1.25 hanging from the middle - might give it a try!

j@utis

Look, I even found a picture of my genius

[Deleted User]

I am sooo lost - what does that do?

Alf Veedersane

bluewolf wrote: »

I am sooo lost - what does that do?

It adds a small bit of weight to the bar. Rather than having to put both weights on and there aren't 0.625kg fractionals.

TheAnalyst_

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Dtp1979

TheAnalyst_ wrote: »

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Most Dutch men in my town just cycle around the place

j@utis

TheAnalyst_ wrote: »

These are serious numbers for your size and gender. Honestly these would put you in the top 20% of my gym for big dutch men.

Thanks, but I don't think it's something unusual - most girls get there if they're serious into lifting heavy stuff. There is a few stronger women in our gym, I'm talking (with envy) about ones that can squat a lot.

Yesterday's happy hour in the gym:

FitNotes Workout - Saturday 14th April 2018 Total Volume: 26,605.6 kgs

** Barbell Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 60.0 kgs x 4 reps
- 65.0 kgs x 3 reps x8

** Barbell Hip Thrust **
- 50.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 100.0 kgs x 10 reps x4

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

** Leg Press Unilateral Hammer Str **
- 40.0 kgs x 12 reps
- 50.0 kgs x 12 reps x2
- 52.5 kgs x 12 reps [PR Weight] x3

** Reverse Hyperextention **
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 37.5 kgs x 12 reps [PR Weight] x3
- 35.0 kgs x 12 reps

** Reverse Lunges **
- 25.0 kgs x 12 reps [Calf press machine]
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps x2
- 42.5 kgs x 12 reps x2

** Leg Abductor Machine **
- 85.0 kgs x 16 reps
- 90.7 kgs x 16 reps x3

** Barbell Single-Leg RDL **
- 34.0 kgs x 12 reps
- 44.0 kgs x 12 reps x3