300kg Deadlift - 02/10/2013

[300kg]

End of December - 243.75kg
End of January - 250kg
End of February - 256.25kg
End of March - 262.5kg
End of April - 268.75kg
End of May - 275kg
End of June - 281.25kg
End of July - 287.5kg
End of August - 293.75kg
October 2nd 2013 - 300kg

[300kg]

03/12/12

50% day

Squats
20kg x 8
20kg x 5
60kg x 3
100kg x 3
100kg x 3
100kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
70kg x 3
70kg x 3
70kg x 3

Deadlift ( No chalk, no straps and DOH)
20 x 8
20 x 5
60kg x 3
100kg x 3
120kg x 3
120kg x 3
120kg x 3

SLDL ( No chalk, no straps and DOH)
20kg x 8
20kg x 5
60kg x 3
100kg x 3
110kg x 3
110kg x 3
110kg x 3

[300kg]

05/12/2012

50% + 5kg day

Squats
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
20kg x 8
20kg x 5
60kg x 3
105kg x 3
105kg x 3
105kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
75kg x 3
75kg x 3
75kg x 3

Deadlift ( No chalk, no straps and DOH)
20 x 8
20 x 5
60kg x 3
100kg x 3
125kg x 3
125kg x 3
125kg x 3

SLDL ( No chalk, no straps and DOH)
60kg x 3
100kg x 3
115kg x 3
115kg x 3
115kg x 3

[300kg]

06/12/12

Bench Press
Bar x 8
Bar x 5
60kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x F
140kg x F

[300kg]

06/12/2012

18" Deadlifts
60kg x 3
60kg x 3
100kg x 1
140kg x 1
180kg x 1
220kg x 1
250kg x 1

[300kg]

07/12/2012

Squats
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
20kg x 8
20kg x 5
60kg x 3
110kg x 3
110kg x 3
110kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
70kg x 3
70kg x 3
70kg x 3

[300kg]

09/12/2012

Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
170kg x 1
190kg x 1 - Beltless PB
160kg x 5
160kg x 5
160kg x 5

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
130kg x 1
120kg x 5
115kg x 5
115kg x 5

Beltless Deadlift
20kg x 10 (SLDL)
20kg x 5 (SLDL)
70kg x 3
120kg x 1
170kg x 1
200kg x 1
220kg x 1 - Beltless PB
227kg x 1 - Beltless PB

Strict Press
20kg x 5
60kg x 1
75kg x 1
80kg x F

[300kg]

11/12/2012

High Bar Squat
BW x 10
BW x 10
BW x 10
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
135kg x 1
145kg x 1 - High bar PB. Could have done 10 reps.
135kg x 3

SLDL
20kg x 10
60kg x 1
100kg x 1
140kg x 1
170kg x 1
190kg x 1
170kg x 5
170kg x 5
170kg x 5
170kg x 5

[300kg]

Target - 300kg Deadlift

Coached by Tom Martin

[300kg]

3x10 Foam roll on back

Beltless Squat
BW x 10
BW x 10
BW x 10
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
170kg x 5 - 5Rep PB (Only supposed to be 3 reps)
140kg x 8
150kg x 8

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
115kg x 1
105kg x 8
80kg x 17

SLDL
20kg x 10
60kg x 1
100kg x 1
140kg x 1
145kg x 8
150kg x 8
6 minutes and 30 seconds rest
155kg x 8

In conclusion:
I hate reps. Jai detest la rep!

[300kg]

Didn't go to Oldham today as I couldn't face the drive following a 400 mile round trip I did yesterday to go on the Polar Express.

Trained at home with a couple of mates.

Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
170kg x 1
190kg x 1
167.5kg x 5
167.5kg x 5

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
130kg x 1
120kg x 5
120kg x 5
120kg x 5
I was told to do 2 sets but did 3 sets because the first 2 were easy.

Beltless Deadlift
20kg x 10 (SLDL)
20kg x 5 (SLDL)
60kg x 3
120kg x 1
170kg x 1
200kg x 1
220kg x 1
230kg x 1 - Beltless PB

230kg Beltless Deadlift.



Excuse the bromance shouts.

[300kg]

High Bar Beltless Squat
BW x 10
BW x 10
BW x 10
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1 - Beltless PB - Misload. Supposed to be 150kg but put 10's on instead of 5's!
120kg x 5
120kg x 5
120kg x 5

160kg


Strict Press
20kg x 5
60kg x 3
70kg x 1
80kg x 1 - PB
85kg x FAIL
60kg x 5
60kg x 5

80kg

Due to the height of my top of the range gymnasium, I have to bend my legs to strict press or I hit the ceiling.

SLDL
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
180kg x 1 - DOH, Chalkless Beltless PB
192kg x 1 - This felt harder than it should have.*
177.5kg x 1

Was supposed to do 2x5x177.5 on SLDL but it all felt overly hard. I think I'm tired from Sunday and didn't want to push it and risk injury. Or in other words...I'm totally gay.

[300kg]

Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
175kg x 5 (Did 5 because 3 was too easy. I know..."FFS")
155kg x 8

Bench press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
110kg x 8
80kg x 23 Some kind of ****ed up punishment PB



SLDL
20kg x 8
60kg x 3
100kg x 1
145kg x 8
152.5kg x 8
160kg x 8

[300kg]

Cycling
Mobility work

SQUAT
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
165kg x 1
180kg x 1
192.5kg x 1 - Beltess PB
197.5kg x 1 - Beltless PB
202.5kg x 1 - Beltless and ALL TIME PB

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
127.5kg x 1
135kg x 1
125kg x 5 - Rep PB

Deadlift
20kg x 10
70kg x 3
120kg x 1
170kg x 1
200kg x 1
220kg x 1
240kg x 1 - PB
245kg x 1 - FAIL - Almost got it! See video.

2 very bizarre deadlifts. See videos below.

202.5kg Squat


240kg Deadlift


245kg Deadlift

[xRequiem]

da faq is up with those pulls haha

[300kg]

Rushed session. Nowhere near enough rest between sets so it made the session a lot harder than it should have been.

Highbar Beltless Squat
20kg x 8
20kg x 5
20kg x 5
60kg x 3
100kg x 1
140kg x 1
165kg x 1 - High Bar PB
127.5kg x 5
127.5kg x 5

Bench Press
20kg x 8
20kg x 5
60kg x 3
70kg x3
70kg x 4 - Why 4...Because I am a cock!
70kg x 3
70kg x 3
70kg x 3

SLDL
20kg x 10
60kg x 3
100kg x 1
140kg x 1
180kg x 1
195kg x 1
177.5kg x 5
177.5kg x 5

280 Days until my 300kg Deadlift PB!

Merry Christmas Everybody.

[300kg]

Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
180kg x 4 - 4 Rep PB. 1 rep with a twat of an off balance rep so did 4 instead of 3 to make up for it. Video to follow.
157.5kg x 8 - 8 Rep PB

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
130kg x 1
115kg x 8 - 8 Rep PB
85kg x 19 - Pain PB

SLDL
20kg x 8
60kg x 3
100kg x 1
140kg x 1
180kg x 1
190kg x 1
200kg x 1
162.5kg x 8 - 8 rep PB I think.

[300kg]

Total technical **** up. Loads of back. Piss poor effort!!!

180kg x 4 Raw. (397lbs)

[300kg]

Last session of 2012 which meant the last opportunity to hit my first Deadlift milestone on the way to 300kg.

Cycling x some
Mobility x some

Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
170kg x 1
190kg x 1
200kg x 1
210kg x 1- PB (463lbs)
182.5kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
135kg x 1
142.5kg x 1 - PB (314lbs)
127.5kg x 4 - Rep PB

Deadlift
20kg x 10
20kg x 5
70kg x 3
120kg x 1
170kg x 1
210kg x 1
230kg x 1
245kg x 1 - PB (540lbs)

[300kg]

Highbar Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
160kg x 1 - Did this twice as my mate called me on depth.
175kg x 1 - High Bar PB
130kg x 5
130kg x 5


Bench Press
20kg x 8
20kg x 5
60kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

SLDL
20kg x 10
60kg x 3
100kg x 1
140kg x 1
180kg x 1
212.5kg x 1 - PB
185kg x 5 - Rep PB
185kg x 5

212.5kg SLDL*

[300kg]

Beltless Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
185kg x 2
160kg x 8 - Rep PB

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
127.5kg x 1
115kg x 10 - Rep PB WRONG WEIGHT!!!!!!!
117.5kg x 8 - Rep PB
85kg x 20 - This was tough. 3 rest/pauses used.

Did the wrong weight for the 8 so had to do it again with the correct weight. Did burn.

SLDL
20kg x 8
60kg x 3
100kg x 1
140kg x 1
180kg x 1
180kg x 1 - Did it twice by mistake. Idiot!
165kg x 8 - Rep PB

Captains Of Crush
2 x 10 Each Hand.

[xRequiem]

what;s your routine look like?

[300kg]

what;s your routine look like?

My routine:

Sunday - Squat, Bench and Deadlift
Tuesday - Squat, Bench and SLDL
Thursday - Squat, Bench and SLDL

That's it. I keep it very simple.

[xRequiem]

when do you go for 8 rep PR, 5 rep pr, 1 rep pr and beltless pr?

[300kg]

when do you go for 8 rep PR, 5 rep pr, 1 rep pr and beltless pr?

I like to do a PB of some sort every single session.

[300kg]

Cycling
Mobility
Broad jumps

Beltless Squat
20kg x 8
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
170kg x 1
190kg x 1
200kg x 1
185kg x 3 - 3 Rep PB
185kg x 3
185kg x 3

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1
120kg x 8 - Rep PB

Beltless Deadlift
20kg x 8
20kg x 5
70kg x 3
120kg x 1
170kg x 1
210kg x 1
232.5kg x 1 - Beltless PB

Leg Extensions
Stack x 12
Stack x 12
Stack x 12
Stack x 12

Triceps extension
8 x 30
8 x 25
8 x 20

Lying Hamstring Curl
14 x 10
14 x 8
14 x 6

[300kg]

Second session. Bodybuilder Style.

Strict 1 minute rests between sets.

Chin Ups
BW x 5
BW x 3
BW x 3
BW x 3

Wide Elbow BOR
35kg x 12
35kg x 12
35kg x 12
35kg x 12

Barbell Curl
20kg x 12
20kg x 12
15kg x 12
15kg x 12

Shoulder Tri Set
1.25kg x 12 Each Arm
2.5kg x 12
2.5kg x 12
2.5kg x 12

Weighted Crunch
1.25kg x 12
1.25kg x 12
1.25kg x 12
1.25kg x 12

Captains Of Crush
2 x 12

[300kg]

Beltless High Bar Squat
20kg x 8
20kg x 8
20kg x 8
60kg x 3
100kg x 1
140kg x 1
160kg x 1
177.5kg x 1 - High Bar PB (One of my 'technically' best squats ever)
140kg x 5

Paused Bench Press
20kg x 8
20kg x 5
60kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

SLDL
20kg x 10
60kg x 3
100kg x 1
140kg x 1
180kg x 1
200kg x 2
190kg x 5 - Rep PB


Hypertrophy

Powerclean & Strict Press
50kg x 15
50kg x 12
50kg x 10
50kg x 6
50kg x 6

[300kg]

Second session. Bodybuilder Style.

Strict 1 minute rests between sets.

Neutral Handle Chin Ups
BW x 6
BW x 4
BW x 4
BW x 3

BOR
40kg x 12
40kg x 12
40kg x 12
40kg x 12

Barbell Curl
20kg x 12
20kg x 12
20kg x 12
20kg x 12

Weighted Crunch
1.25kg x 12
1.25kg x 12
1.25kg x 12
1.25kg x 12

Really REALLY piss weak abdominals! Embarrassingly bad. These crunches had hardly any crunch.*

Captains Of Crush
2 x 12

Im embarrassingly weak and this makes me very ****ing unhappy!

[300kg]

Beltless Squat
20kg x 8
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
160kg x 1
187.5kg x 2 - This is probably a PB but I only count 1's, 3's, 5's or 8's.
162.5kg x 8 - Rep PB

I feel like I have a squat PB in me. These were rapid. It was like a warmup!

Bench Press
20kg x 8
20kg x 5
60kg x 3
100kg x 1
110kg x 1
120kg x 8
90kg x 18

SLDL
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
185kg x 1
167.5kg x 10 - Rep PB

Hypertrophy

Powerclean & Strict Press
50kg x 15
50kg x 12
Fatigued so stopped