Road to 600lb deadlift!

[leche1dura]

Current Deadlift PR is 500x2


All my other lifts fail. I am currently on madcow for squats, cg bench, and overhead press

Currently squatting without a belt, oly stance, I did 325x5 easily this week. CG benching 205x5 next week, and overhead press at 160x4 currently.

I'll be updating this whenever I can, and the main goal is to hit 585-600 by my birthday(June 11th).

[NIsrael]

good luck sir

[leche1dura]

Thanks!

Friday

Oly Squat: beltless
155x5
195x5
235x5
275x5
330x3 pretty easy
235x8

Cg bench
95x5
125x5
145x5
175x5
205x3
easyish

dips/abs
3x10

Can't wait to deadlift on wednesday! 545 for sure!

[leche1dura]

Monday

Oly Squat
165x5
205x5
245x5
280x5
330x5

http://www.youtube.com/watch?v=pI_5wV9iD_0

Cg Bench
95x5
125x5
145x5
175x5
205x5
very easy

abs

545x1 deadlift this wednesday, gotta kill it!

[leche1dura]

Deadlift:
135x7
225x3
315x2
375x1
425x1
475x1
525x1
535x0

RDL:
315x3x3
275x2x8

Squats: 4 sets light

Standing military press
95x5, 115x5, 130x5, 150x5 easy

Rows:
185x5
225x10

[leche1dura]

Friday:

Oly Squats no belt
165x5
205x5
245x5
280x5
340x3
-back felt sore. killed it tho, 5 on monday for sure.

Cg Bench
95x5
125x5
155x5
180x5
210x3
easy
155x8

- 5 on monday, I'll get it.

dips/abs
4x8

[leche1dura]

Hit 340x5 on oly squats on Monday, 210x5 cg bench. All felt solid!!

Started week 1 coan/phillipi on today!

Wednesday: madcow and coan/phillipi week 1 with 565 projected max

Oly Squats:
165x5
215x5
255x5 paused like pete told me to try, should help deadlift floor strength

Deadlift: had the hardest time with my belt today; felt too tight
225x3
315x2 belt
365x1,
425x2, felt still felt a bit too tight more than usual
- Now my second time deadlifting here and the pull for sure feels longer than at my usual gym. Felt good, wanted a bit more speed but still pleased with the speed.

Speed Deadlift:
335x8x3, last set felt the best; extremely fast. Fastest 335 has gone up!

Standing Military Press:
95x5
115x5
135x5
155x5 no belt on any
- 155x5 felt solid, last time I tried it, it was ugly especially last rep. This time, I felt good for more.

Circuit:
SLDL: 245x3x8
BB Row: 185x3x8
Lat pulldown: 180x2x8, 165x8
GM: 135x2x8

Circuit was tough like always, went moderately heavy but all felt easy. Not gonna go heavier on GM, but SLDL, rows, and latpulldowns will all go up each week.

video on my channel!

[CJALAMO3312011]

finally...BONER ACHIEVED!!! (this is mvick lol)

[leche1dura]

finally...BONER ACHIEVED!!! (this is mvick lol)

haha hey man, I'll be posting more videos

[leche1dura]

Friday: Madcow

Oly Squat: no belt
165x5
215x5
255x5
285x5
350x3 easy

Cg Bench:
95x5
135x5
155x5
185x5
215x3, solid.

abs/dips 4x8-10

http://www.youtube.com/watch?v=oQ06BbXGRHY

[CJALAMO3312011]

looked easy indeed. Nice depth too.


good job.

[CJALAMO3312011]

also, you made me want to try that coan DL routine, starting it next week.

max - 525

desired after 10 weeks - 550.

We'll see how it goes, thanks

[leche1dura]

I put max 525, desired 565 :P

Good luck man!! Doesn't get hard till like week 8th tho, and week 4th is a bit hard but not by much imo. Although, if things start feeling heavy before week 4th comes around, I'll probably drop it down to 550 like you! haha.

[CJALAMO3312011]

I put max 525, desired 565 :P

Good luck man!! Doesn't get hard till like week 8th tho, and week 4th is a bit hard but not by much imo. Although, if things start feeling heavy before week 4th comes around, I'll probably drop it down to 550 like you! haha.

good plan.

I dont want to aim too high and fail...gonna take it a bit slower.....but i can always ramp it up if it gets easy too.

[leche1dura]

True. I might actually stick to 500x2 on week 4th, like you. Yeah, I don't want to burn out and get nothing. I'll probably bump it down to 550. After all, if it's easy I can just work on speed on my top set. Besides, by the end of week 8th we should be pulling 525x2 easy as hell! You got a ******** bro? no stalker. no homo.

[Hughjorrgan]

Good luck bro. I'm hoping to get 600 very soon also...maybe tomorrow

[CJALAMO3312011]

True. I might actually stick to 500x2 on week 4th, like you. Yeah, I don't want to burn out and get nothing. I'll probably bump it down to 550. After all, if it's easy I can just work on speed on my top set. Besides, by the end of week 8th we should be pulling 525x2 easy as hell! You got a ******** bro? no stalker. no homo.

Yeah that sounds good. Thats my plan, speed. 525x2 easy sounds goooooooooooooood.

yes i have a ********...thats all you asked (see what i did there?)

Good luck bro. I'm hoping to get 600 very soon also...maybe tomorrow

fuuuuuuuark

[leche1dura]

Monday:

oly squat
165x5
215x5
255x5
290x5
350x3
eh. felt slower than 350x3 last week

cg bench
95x5
135x5
155x5
185x5
215x3
felt harder than friday's triple

http://www.youtube.com/watch?v=G307YDdRQY4

just not my day today, the speed was slower than friday. Time to deload a bit and gain some more momentum, i need a bit of a break anyways. Gonna drop 15lbs on squat and 10lbs on bench, I'll try 335x5 oly squat and 205x5 on cg bench next monday. I should be back on track and in pr mode again in two weeks, and i know i will hit 350x5 and 215x5 after a little deload.

[CJALAMO3312011]

you did 350x3 on friday...no wonder.


I wouldnt recover that fast.

But take some weight if you must, ive run 2 programs and failed each time cuz i overshot my lifts lol.

[leche1dura]

you did 350x3 on friday...no wonder.


I wouldnt recover that fast.

But take some weight if you must, ive run 2 programs and failed each time cuz i overshot my lifts lol.

Thanks bro. really appreciate your comments, seriously! I know i have to deload the weight, which is why im dropping to 335x5 next week. Should be good enough to build some momentum!

[leche1dura]

Wednesday:

oly squat: paused 235x5

deadlift:
445x2, wanted a bit more speed on these.form felt off on the 445, I locked my knees early on the second rep never done that before. Also, belt is not as tight anymore. 475x2 next week will be faster.

Speed deadlifts
365x3, not the speed I wanted.
355x7x3 better but not the best speed on these.

Standing Military press: no belt
95x5
115x5
140x5
160x5 pr

Circuit: Skipped GM
RDL: 265x2x8, 235x8
BB row: 195x2x8, 185x8
reverse lat pulldown: 195x8, 185x8, 180x8

done. Decent workout, wanted more speed on the deadlifts, but guess I was a bit tired today. Next week will go much better and faster. http://www.youtube.com/watch?v=fz6du3D4yxU

[CJALAMO3312011]

Thanks bro. really appreciate your comments, seriously! I know i have to deload the weight, which is why im dropping to 335x5 next week. Should be good enough to build some momentum!

Np man, i like supporting others


belt not as tight? you losing weight bro??? eat up if you want that 565! Those speed sets...though light....killed me today. Routine sho am good.

Nice Pr on the OHP. I skipped the GM's too...way too much lowerback already.

[leche1dura]

I had to loosen the belt, I got too fat lol. I'm at 189 right now which means i gained 10lbs in around 2 months or so. I'll gonna work on going down to 180, so i'll be eating a bit less.

[leche1dura]

friday
oly squat 335x3
cg bench 205x3

sunday
oly squat 335x5
cg bench 205x5

not bad, all of them felt strong

[prostrongmanzak]

good luck on 600! I will be watching, keep it up!

[leche1dura]

Thanks man!! I enjoy watching your videos, I'm a subscriber! You and Ben really motivate me!

Coan/Phillipi week 4th

Oly Squat:
did 245x5 after warming up part of madcow

Deadlift:
warmed up
475x2 easy strong, fast!

Speed deadlift:
385x6x3,

really fast

overhead: bombed it only did 165x2 gonna try to go for 5 again next week

circuit: 1 hr later
sldl: 275x2x8, 255x8
BB row: 205x2x8, 185x8
Lat pulldown reverse grip: 205x8, 210x8, 185x6 too tired

Good workout today! http://www.youtube.com/watch?v=8fc6isvE-pQ

[heater15]

Looks like your getting some back arch, just something to address as you keep going up in weight. You pulled it very easily though GJDM.

[CJALAMO3312011]

you put week 4 breh, video says week 3.

Good to hear they were easy, thats how they gotta stay

Too bad about the OHP, you just doing anything or madcows for it (lol idk)

[BDizzzy]

In fellow deadlift brah.

[leche1dura]

Thanks bros! I'm doing 5x5 madcow forr overhead, squat and bench

Friday

Oly squat no belt
165x5
205x5
245x5
290x5
350x3 easy

http://www.youtube.com/watch?v=6jm4cSXJyD4

Cg Bench
95x5
135x5
155x5
185x5
215x3 not easy, felt hard actually. ughhhh
155x8 no feet

dips/abs: 3x10

-Not sure what happened, i thought I was good. My upper body must have been tired, i know my back was sore from deadlifts so that could have been a factor. Whatever, not even mad since squats felt good. I'll hit 215x5 easy on monday once i recover this weekend. Goal is 225x5 soon!