[ronin0352]

So NK, other than the fact that I ran out of time for good mornings, did mine look ok? Did I do too little warming up?

[rEmY]

I propose: Team Viking

[TheNerdKing]

What does the notation 200x1x5 mean?

Is that 5 sets of 1 rep with 200kg or is it 1 set of 5 reps with 200kg?

You want 10 sets of 1 rep with your target weight.

BOR is good. Warmup is an individual thing. The 20 reps I recommended is a good ballpark though.

For someone with a target of 10x1x495

I'd say do:
2x3x225
2x3x315
1x2x365
1x2x405
1x2x440
1x2x475
10x1x495

The pre 495 sets are excessive as far as a warmup goes but they help you get enough reps in to grease the groove.

[ronin0352]

I basically just listed it backward: wt x reps x sets. Usually in my log I just number the sets & then list weight x reps. So you recommend more low rep warm ups? I will give that a go next time, thank you sir.

Oh and the reason I changed weights in the middle is that 205 would be 90% 1RM, but my gym doesn't have any smaller kg weights to go in less than 10kg increments, so I figured if I succeeded in all my singles, which I did, then next time I'll do 10 x 1 x 210kg. When that succeeds I'll go 5x1x210 & 5x1x220, etc.

[SocraticMethod]

Josh, I updated my original post to reflect this - my starting weight is 280. Since I hadn't checked my deadlift PR since before the squat competition (but mostly just cuz other teams noticed that I hadn't checked my deadlift PR since before the squat competition) I checked my max tonight, and that should, fairly squarely, be my starting PR.

SocraticMethod
Starting: 280
Current: 280
Goal: 395 (+115)

[joshetc]

I like rEmY's idea. It saves me time making an avatar since one is already made and I don't know how to use GIMP which is the only decent image editor for ubuntu.

edit: And socratic, I updated your starting PR. 280 isn't too bad. I'm still confident you'll hit your new goal.

[maori rule all]

I'm going away to wales next week for a powerlifting competition. I was meant to compete but I tore a muscle so I can't squat shit weight. I'm going to squat the bar so i can compete then just SLDL when I deadlift. I'll get a vid for you all by next week





Ps Can we change it to Team viking love???? great AV

[ciscokid1024]

Originally Posted by TheNerdKing

You want 10 sets of 1 rep with your target weight.

Hi NerdKing,
Are you saying our primary DL workout should be 10x1? What about 5x5? Isn't that a good way to build strength? Or could I do 5x5 one workout and 10x1 the next? I plan to DL once a week so I could alternate weeks.

[maori rule all]

Joshetc I just deadlifted 200kg there now in the gym, Except my coach had me wearing a squat suit. I don't know how much it helped it me. It was just to get the feel of it before my competition next weekend.

I can do 180kg with no belt completly raw of blocks at home. So I recon 190-200kg raw is possible at home.

[kaboom187]

i like this as a logo.