workout post
Deadlifted today up to a heavy single.
135x3
185x3
225x2
300x1
345x1 this was a serious grind.
pullups
JS bands over the bar -75 lbs off the pullups
5x5 220ish
Back is pumped. feels awesome.
5 years to gain about between 40-50% more strength in the big three.
I wanna hit 1500 by my 40th B-day
135x3
185x3
225x2
300x1
345x1 this was a serious grind.
pullups
JS bands over the bar -75 lbs off the pullups
5x5 220ish
Back is pumped. feels awesome.
5 years to gain about between 40-50% more strength in the big three.
I wanna hit 1500 by my 40th B-day
posted by Royce at 4:01 PM
9 Comments:
Grind or not, that was still 345. I am *so* jealous! :)
Good work!
Pound for pound I promise your stronger than me in the DL.
good work royce. now you have a working max to work off of.know that work above 90% of max for more than 3 weeks in a row will cause your lifts to go backwards.
I like singles in the deadlift but for numerous sets with short rest
eg
70% 15 sets x 1 rep 1 min rest/set
75% 12 sets x1
80% 8-10 sets x1 1.5 min rest
85% 4-6 sets x1
90 % 1-3 sets x1
take a new max or restart.
this works great because you never get to lower the db weight before you pick it up. gets you used to being very strong right off the floor.
make sure you do heavy abs as well a very key component of a strong squat and dl.
Very cool Rif, thanks a lot. I'll work on it. what do you think of janda situps. I was thinking about doing Zercher style squats or heavy double kb squats for abs too.
I dont know about pound for pound, we're pretty close in weight, it looks like you're kicking my butt!
jandas are fine.in fact all the ab exericses are fine, which ever works for you and you can load properly. the abs cant just be toned they have to be STRONG.
I used to regulary do straight leg, spread eagle situps on the floor with 100 # plates and 120 lb dbs on my chest, as well heavy cable situps and weighted leg raises.
my abs WERE my squat and dl,lol!
Yeah man no way my abs are that strong.....yet.
I HATE high rep crunches and "sculpting" crap for abs. I want a solid wall of muscle there :-)
yeah I never did more the 8 reps in an ab exercise while I was powerlifting and mostly 5's.wait, not true, we did do some light standing cruches( back to the last machine) a pushdown rope behind neck) on our light days for extra work.
most of the time it was very heavy low rep situps and leg raises.
of course nothing works the abs more than heavy good mornings and their variations and heavy deads.
I love you Honey. You are really starting to look good. I can totally see a difference. I'm sorry things are so hard with the kids and life. They will get better. I just wanted to tell you I love you. I don't say it enough.
And you are looking yummy.
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