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Hahaha, guilt trips FTMFW! She's going with me to the gym tomorrow. If she needs help with the baby, the Oly platform I'll be spending so much time with over the next 6 months is right out the door.
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StW - Member 00135
"Don't get in shape to train. Train your way into shape" - Chris Kimmerly
"Few things are graven in stone, except that you have to squat or you're a pussy." - Mark Rippetoe
TheNerdKing
Starting Deadlift: 605
Current Deadlift: 545
Goal Deadlift: 675
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Yes, I know my current dead is less than my contest starting dead. You knew that when you picked me. I've pulled 605 before so it'll be easy to get back there.
*/
My most recent deadlift workout:
Deadlifts off a plate:
1x4x225
1x4x315
1x2x405
1x2x455
1x1x495
1x2x515
6x3x425 // Super fast and easy.
Circuit of SLDL, BOR, Chins and Goodmornings:
3x8x185 /w 90 seconds between movements, 180 seconds between rounds
I'm doing the Coan/Phillippi program atm. I deadlift once every two weeks, on Wednesday and squat every Wednesdays/Saturdays unless I'm deadlifting.
Here is a link to the program I am doing, along with numbers:
Go for a minimum of 10 reps with your heaviest weight, that is something like 10x1x90%, on your heavy day. Do that after doing some decent warmup sets.
Then, go for something like 10x2x60% /w one of chains, bands or deficit on your next deadlift workout.
Basically alternate between heavy days and speed work.
Another thing, start doing fucking goodmornings. I'll get a vid of goodmornings for you guys so you can see what to do. 4x5xheavy. Do them after every deadlift session. Also start doing heavy BOR work on deadlift days. Again, 4x5xheavy.
Goodmornings and BOR should be done after every deadlift session.
Finally, don't neglect your backsquat. Squat heavy atleast once every other week and squat fast atleast once every other week.
Easiest setup would be heavy dead, fast squat on week one and fast dead, heavy squat on week two. SLDL is good assistance for squat day.
GOGOGOGO.
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If you don't lift weights, LEAVE! Go back to playing grabass with your sodomite boyfriends.
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.
hey Mr smart-ass, I was under the impression that the contest doesn't officially start till Monday (the 6th) anyway, & she should be fine by then. I'm just pissing & moaning basically about not working out this week, lol.
Goal 220-230kg. I have a torn quad or hip flexor the Physio can't decide yet, So I've been deadlifting stiff legged. I can't use any leg power at all. I did SLDL 180 kg last monday though so the back is still there.
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"Lets put a smile on that face!!!"
what's the specific height that the bar has to be of the ground. The Reason I ask is that i have 2 pairs of 20kg plates and there both different in diameter.
I would suggest always deadlifting of blocks. The past 3 months or so I've been using blocks for any type of deadlift I do. All I used was 4 bricks flat on the ground with a wooden board on top of them to make a flat surface. It's probably only 3 1/2 or 4 inches of the ground, but it makes a hell of the difference
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"Lets put a smile on that face!!!"
Starting: 405 lbs
Current: 405 lbs (I just hit this PR recently - tried it again the next week and failed)
Goal: 475 lbs (with the guidance of my team of course)
