700lb deadlift.

[Deadliftking]

I'm starting this log currently at a pr of 515.

I'd also like my bench and squat to go up of course, but i'll be focusing on the deadlift.
I'll be posting my updates on tuesdays, when I deadlift.
I might also post any squat/ bench pr's I encounter.

[more45s]

you deadlifted 700lbs! holy crap you are a freakin monster!!

[Deadliftking]

I know todays wednesday, but I'll go ahead and post what I did yesterday.

135x10
135x10
315x10
510x1
515x1

Can't wait till fridays squat session.

[Deadliftking]

Originally Posted by more45s

you deadlifted 700lbs! holy crap you are a freakin monster!!

ha! no, working on it, damn fast reply though.

[NitroNeil]

Good luck man, subscribed!

[Clark_Kent]

Originally Posted by Deadliftking

I know todays wednesday, but I'll go ahead and post what I did yesterday.

135x10
135x10
315x10
510x1
515x1

Can't wait till fridays squat session.

I wish I could go from 315 to 510, but my body never lets me. I have to throw 405 for at least a couple reps before I can hit anything in the 500 range.

[Deadliftking]

Originally Posted by NitroNeil

Good luck man, subscribed!

thanks!

Originally Posted by Clark_Kent

I wish I could go from 315 to 510, but my body never lets me. I have to throw 405 for at least a couple reps before I can hit anything in the 500 range.

This was actually my first week trying it. I also like to feel 225. Turned out not so well, I usually go 405 for 5/6. I'm going give it a few weeks and see how 500 starts to feel.

[Deadliftking]

I'm looking to getting into my first pl comp in april 2009. I've never competed before. Now, i've read that your first comp should be exp. only. What should i expect/plan/prepare/look for? Whats a reccomended weight class/stats? I prefer to stay +/- 10lbs of 200lbs bw. I have no clue, I'm lost when it comes to competing.

[Deadliftking]

did some heavy cclose grip, triceps/biceps.

cgbp
135x10
225x10
250x6
275x3
275x3
225x8
225x6

probably too many sets, o well.

[Deadliftking]

Did squats today.

135x10
225x8
355x8
405x4
415x3
405x3

[Deadliftking]

Did bench press last night.

Bar bench
135x10
135x10
225x10
275x6
315x3
295x3

dumbell bench
90x10
110x6
120x5
130x4

military press
135x5
165x5
170x5
185x4

shrugs
135x10
225x10
315x10
405x6
495x3

[Deadliftking]

Deadlift today

Had an amazing day.
135x10
315x3
405x3
500x3
475x3
480x3
480x3
480x4

Rack pull
545x1

bb rows
135x20
185x12
225x8
225x8
275x3

[train66]

great post DLK keep training hard and allways remember one more rep

[train66]

yep yep

[Deadliftking]

Originally Posted by train66

great post DLK keep training hard and allways remember one more rep

Thanks.

I had a rest day today. Will be in tomorrow squatting.

[Deadliftking]

Squatted today.

Squat.
135x10
225x5
315x3
405x3
405x3
405x3
385x3
385x3

Front squats.
135x10
225x3
225x3
225x3
225x4
225x6

Stiff leg deadlift.
135x15
315x8
365x4
365x4
365x6
365x4

Seated leg curls.
6,6,6,6,8,6
with 150

Excellent day. Couldn't sleep at all last night though.

[Deadliftking]

Unsure if I go in tomorrow. Depending on how well I sleep.
I need to do heavy triceps/decline bench. We'll see.

[Deadliftking]

[Deadliftking]

Got in the rack today, did some presses.
kinda messed up i think, too many attempts.
warmed up.

Started pressing from the bottom, pins right above my chest.
225x1 light.
275x1
300xmissed
280xmissed I have some work to do on my bench before next apirl's comp it seems.

negatives
365x1
405x1

decline bench
225x10
275x5
275x5
275x6

skullcrushers

overhead dumbell

dips

pressdowns

hammer curls

still turned out a good day overall.

[Deadliftking]

rest today/maybe tomorrow

[Deadliftking]

Ended up doing deadlifts today.
Couldnt sleep last night, and had nosebleeds. But it was alright. I'll do better on my upcoming deadlift day for sure.

135x10
225x8
315x3
405x3
505x2
515x1
515x1

Didn't do anything else really other than
wide grip pulldown
6x6

If I had gotten the 505x3, I probably would have hanged in through. It's alright.

Benching monday. Squatting wednesday.

[Deadliftking]

Did bench today.
Was great.

135x10
225x3
275x3
280x3
285x3
290x3
285x3
285x2

Holds
315x20sec
365x15sec
405x12sec

Military barbell
5x3

shrugs
135x20
225x10
315x10
405x8
495x3

dips
6,6,6,6,8,12

rear delt/ front raises/side lateral
3x10

[Deadliftking]

did squats today.

135x10
225x8
315x3
415x3
415x3
415x3
415x3
415x4

walkouts
500
545
585

leg press
8plates 1x10
9plates 3x6,6,8

didn't have time to do hamstrings today, will make sure to hit them hard tomorow.
stifflegs, and leg curls.

[Deadliftking]

bench repouts yesterday.

triceps today.

next update saturday, when i do my favorite... Deadlifts.

[Deadliftking]

And Just got done doing my deadlifts. Starting to get the flu. still went up to the gym and worked hard. Turned out to be an amazing day. Got a pr too.

Deadlifts.
135x10
225x9
315x5
405x3
515x3 PR
515x1
495x3
495x3
495x3
495x3

wide grip lat pulldowns.
6x6

close grip seated rows.
4x6

reverse curls.
4x8

[Deadliftking]

Feeling sick, yet i set a bench pr. Makes my day. I'm taking off tommorow.

Bench
135x10
135x10
225x8
275x3
285x3
290x3
295x3 PR
300x3 Failed attempt. Wasn't mentally prepared.

Holds
225x30sec
315x21sec
365x21sec
405x12sec
455x3sec

155x18 lockouts

military bb
135 6,6,6,8 Have shoulder injury, so not going heavy on these, although i don't feel anything on flat bench.

shrugs
135x20
225x12
315x12
405x8
495x6
405x7
315x12

front/side raises. no time to finish rear delt.

too many hollister/abercrombie teenagers up there today. had a fanclub going. another reason why i didnt get to do rear delt, they had broken the reverse pec deck.

[Deadliftking]

Still sick, but got in and did my squats.

135x10
225x8
315x3
425x3
425x3 didnt think i went low as i needed to on this set, so i dropped the weight a bit.
415x3
415x3
415x3

walkouts
500
585
605
i really like what these do to my regular squats, it makes 405 feel light.

leg curls
6x6

i cut it short, i threw up. Due to me being sick, but i feel better than i was yesterday. no legpress/stiffleg/frontsquats.

tommorow is bench repouts, and triceps,abs, forearms.

[Mitsuomi]

pretty strong dude. whats your routine like ATM?

[Deadliftking]

Originally Posted by Mitsuomi

pretty strong dude. whats your routine like ATM?

Thanks, bro.

Day 1: deadlift, lats, forearms.
Day 2: Heavy bench (triples), rack holds, shoulders, shrugs.
Day 3: off
Day 4: Squats, walkouts, front squats, leg press, stiff leg, leg curls.
Day 5: Bench repouts, decline/lockouts, triceps,biceps,forearms,abs
Day 6: off
Day 7: Repeat cycle, or take off.

Feel free to give any advice/crtique. I'm new to pl, just dropped in about a month and half ago. Doing bodybuilding for a few years though.

What are the best exercises to develop triceps for a bench? I know cgbp, skullcrushers, but those are getting repetitive.

[Deadliftking]

Did bench repouts today. Still sick. Getting better by the day though.

Bench. kept it as fast as possible.
225x16
225x13
225x10

attempted to do a full decline wo, but:
135x10
225x9
275x3 <---- that's why...

so i changed it to lockouts.
started from the pins right on my chest. start from a stop at the bottom.

155x15
185x11
205x7
225x5
250x3
275xfailed

ohbarbell extensions
95lbs.
6x6

ohdb press
4x6

bicep curls
75x15
95x12
115x10
115x10
115xx12

hammer curls
40
45
50
50, dropset

tricep pressdowns
stackx6
x4

would have been nice to hit the tris like last week.