Adarq.org

Monday deadlift day!

Deadlift:

365 x 3
405 x 3
455 x 2 (heaviest pull in 9 months)

4" block pull:

385 - 2 x 5

45 degree back raise:

3 x 20

Band pull aparts:

4 x 25

One arm DB row:

100's - 3 x 15

Shrugs:

4 x 25

Core work:

100 reps


Sled sprints for cardio.

Was fatigued from reflooring some of my master bedroom from the weekend, but still came in and handled 455 very smoothly. Next week is 475 looking forward to seeing how it goes.

Deadlift day:

225 x 5
315 x 5
365 x 3
405 x 1
475 x miss

Shrugs:

4 x 25

One arm DB rows:

3 x 15

45 degree back raise:

4 x 15

Core work:

100 reps


Sled sprints for cardio.


Just wasn't feeling anything heavy today, the good news is I can get back to pulling well over 500+ if I put enough hard work in. Now it's time to address my weaknesses and forge a better deadlift program, I need to address strength and speed off the floor so I'm going to start pulling from a small deficit as an accessory movement however my T-Spine region absolutely hates heavy deficits so I will keep the weights a tad lighter and do a bit of volume. Also missed 4" block pulls with this current deadlift template that's an accessory that has always helped my deadlift strength.

Time to sit down map out a new template and start it Monday!

Sorry for the delay in updates but here's some recent training.

Squat day:

370 - 7 x 5 (felt heavier than usual but got my reps in)

Paused squat:

315 - 3 x 3

Sled sprints for cardio.



Accessory day!

Military press:

135 x 12
155 x 12
185 x 8
205 x 4 (felt great and fast, hopefully a good sign for my overhead strength)

Bench AMRAP sets:

240 x 18 (left two reps in tank due to lack of spotter lol)

240 x 10 (paused)

205 x 15 (close grip)

225 x 8 (paused close grip)

Overhead DB extension:

4 x 15

Triceps press downs:

3 x 15

Machine overhead press:

4 x 15

Core work:

100 reps



Think it's about time to lock things down diet wise and up the conditioning work a bit, eyeballing two competitions for December and February need to get my BW back down to the 275 range for competition. Honestly wouldn't mind getting down to about 260 over the next 8-10 months.

New deadlift template did a solid job of kicking my butt today, pulls from the floor and blocks will have the percentages waving so each week the weights will get slightly heavier. Doing deficits again because they have always worked, however I'm keeping them kinda light and hammering volume because my T-Spine area tends to flare up when I got heavy on deficits.

<a href="http://www.youtube.com/watch?v=fT8WH1Pfqkk" target="_blank">http://www.youtube.com/watch?v=fT8WH1Pfqkk</a>

Accessory day:

Military press:

185 x 8
225 x 4 (not far off from a PR)
170 - 5 x 10

Bench:

185 - 2 x 25

Using the 5thSet method by Swede Burns for my bench on accessory days, you start at 55% of your 1RM and if you get the 2 x 25 you go up 5lbs each week until you fail then you stay at that weight until you start progressing again. It's also done with a wider grip (two fingers wider than competition grip). Even though the weight was easy the volume pumped up my chest and lats like crazy.

forgive me if i've asked this already, but why don't you lock out?

probably avoiding the roof

And if I'm not mistaken I believe the 45's at full lockout misses the ceiling by about an inch or two lol.

plenty of space 

<a href="http://www.youtube.com/watch?v=vTA4efU9JHo" target="_blank">http://www.youtube.com/watch?v=vTA4efU9JHo</a>

Bench day:

280 x 3
315 x 2
315 x 4
250 x 12

Close grip bench:

275 x 5
245 x 8

AMRAP pause sets:

250 x 8 (one board)
245 x 8 close grip
225 x 12 (close grip two board)

Tricep press downs:

4 x 20



Overall solid day, bench is coming back strong just gonna ride the template and see what happens.