Dom's STRENGTH & SIZE journal: chasing a big deadlift

**_Dominik_** · 10-07-2006, 07:17 PM

Stats

Height: 6'1"
Weight: 245-250lbs

Other details are in my profile.

Goals

I want to be a big strong mofo. Get as strong as possible, build as much muscle as possible, and still look pretty good. My long term goals are an 800+ deadlift and to get up around 260-270 @ normal body fat.

I don't measure body fat so I use the scales and mirror to guide me. I could care less for chiseled abs at this stage but that's as far as it goes: no tits or love handles allowed. The idea of posting more photos without a tan or pump with similar poses seems pointless right now so I'll post some new ones in the coming weeks.

Diet

Protein: steak (around 1½ - 2lbs a day), eggs (10-12 a day), fish, chicken, protein shakes, and almonds which are a great snack between meals. I recently put milk on hold after drinking 2-3 liters a day for years. I buy 15 dozen eggs at a time directly from a farm so when I eat them they're fresh and of the highest quality.

Protein intake is typically around 35-45% of my daily total.

Carbs: rice, baked potatoes.

I try to synchronize the intake of carbs, protein, and total calories with my training program so there are brief leaning out periods where I pull back the carbs and increase my intake of protein, while the calories are closer to maintenance. Then I ramp up the carbs again in the weeks where I need to perform at my peak. Overall it's a slow and steady bulk all year 'round.

Supplements: protein shakes (see profile).

Program

There isn't enough space here to properly lay out all the details of my training program so I'll just add the specific details (%s, stances/grips/etc.) to each journal entry and over time you'll figure out what's going on. I do all the main exercises (squats, deads, rows, presses, etc.) however I've made a few substitutions here and there depending on available equipment (i.e. heavy DBs) which I'll explain later.

Basic layout is upper/lower:

Day 1 Bench + Rows
Day 2 Deadlifts
Day 3 Overhead Press + Chins
Day 4 Squats

Day 4 is dropped during the intensity phase and squats move to Day 2. Otherwise squats are trained twice a week on Day 2 & 4. There is a rest day between every workout except days 3 & 4 during the volume phase.

It involves two phases in a 6-8 week cycle with the first few weeks devoted to volume (no big numbers here), a 1 week deload where I transition from heavy squats to heavy deads, and the final weeks are all about intensity. Simple periodization is used. I do most of my assistance lifts and speed work in the volume phase where the workouts are longer (up to 75 min) and I focus on hitting PRs in the last few weeks in the intensity phase before starting over. When I'm feeling a little burned out I'll throw in a deload week which is a 3 day push/pull/legs split. The main goal is a big deadlift so the emphasis is on posterior chain work instead of blasting the quads in leg workouts.

Most of the exercises are trained 2x a week with a heavy/light approach, however I perform a little juggling act with squats and deads so I'm not trying to peak on both in the same training week because I've tried that and it doesn't work for me. I either train them 3-4 days apart or on the same day. Isolation work is limited to weak point training or targeting areas I think can never be big enough (side delts, tris, calves, etc.). Chest work is strictly bodybuilding so I'm only interested in a bigger chest there, not a big bench. I do weighted dips for front delt and triceps strength.

A lot of my training is based on guidelines from Zatsiorsky's book on strength training, Prilepin's table, and a few things I've worked out through trial and error. Failure is limited to a handful of sets where I either max out or use rest pausing.

The Real Deal · 10-07-2006, 07:17 PM

First!!!

good luck on getting to 800lbs...if anyone can do it, its you.

AHTTG · 10-07-2006, 07:18 PM

This day shall have it's own chapter in The Life and Times of Bb.com Forum-the book.

ShreddedShruggin · 10-07-2006, 07:18 PM

Third

-Grimface

**_Dominik_** · 10-07-2006, 07:26 PM

Thanks guys. With you kicking me in the ass if I take it easy I should make more progress. An 800+ DL might sound crazy but it's something lofty to aim for to keep me training hard.

SuiCiDaL cLoWn · 10-07-2006, 07:32 PM

I'm gonna learn some interesting stuff here lol. *Subscribed*

J.L.C. · 10-07-2006, 07:33 PM

I'm already confused - which is the sign of a good journal

dbcb314 · 10-07-2006, 07:33 PM

1st black guy in!!!!

ShreddedShruggin · 10-07-2006, 07:38 PM

Quote:

Originally Posted by dbcb314

1st black guy in!!!!

I'm black below the waist....does that count?

*1st non-training related post!*

-Grimface

**_Dominik_** · 10-07-2006, 07:41 PM

Quote:

Originally Posted by J.L.C.

I'm already confused - which is the sign of a good journal

Haha. Coming from the guy with all the fancy waves in his program hardly anyone could follow. It took me a while to figure what was going on there

I'll try to post the workouts in a simple format like Hola uses and explain why I'm doing certain things. Basically I have it all in a spreadsheet and there's a fair bit going on. The main issue is balancing heavy squats and deadlifts so they don't cancel each other out.

Hola Bola · 10-07-2006, 07:49 PM

Nice! Lets see some workouts!

Quote:

Originally Posted by _Dominik_

I'll try to post the workouts in a simple format like Hola uses and explain why I'm doing certain things.

Good idea... don't be like AHTTG and mess up the layout.

aqua-beowulf · 10-07-2006, 07:50 PM

Quote:

Originally Posted by _Dominik_

I'll try to post the workouts in a simple format like Hola uses and explain why I'm doing certain things. Basically I have it all in a spreadsheet and there's a fair bit going on. The main issue is balancing heavy squats and deadlifts so they don't cancel each other out.

Very excited about this my friend

Edit: I voted 5 stars already

**_Dominik_** · 10-07-2006, 08:15 PM

Quote:

Originally Posted by Hola Bola

Nice! Lets see some workouts!

Sunday 10/8 - Did some finger pushups on the keyboard

Tomorrow I'll hit the weights.

Quote:

Good idea... don't be like AHTTG and mess up the layout.

If it ain't broke... yours works!

Quote:

Originally Posted by aqua-beowulf

This is total crap... how come I was not made aware of this happening today

Very excited about this my friend

Thanks a lot Tom. Like I said earlier, I need you guys kicking my ass. I train at a commercial gym and nothing inspiring happens in there. I draw motivation from reading journals here and watching PL and strongman videos.

Hopefully I can do a decent job of keeping it up to date. Btw, my inbox was under a denial of service attack and Big D totally shamed me out yesterday so they made me do this

dbcb314 · 10-07-2006, 08:21 PM

Quote:

Originally Posted by _Dominik_

Sunday 10/8 - Did some finger pushups on the keyboard

Tomorrow I'll hit the weights.

If it ain't broke... yours works!

Thanks a lot Tom. Like I said earlier, I need you guys kicking my ass. I train at a commercial gym and nothing inspiring happens in there. I draw motivation from reading journals here and watching PL and strongman videos.

Hopefully I can do a decent job of keeping it up to date. Btw, my inbox was under a denial of service attack and Big D totally shamed me out yesterday so they made me do this

this is the same reason i look at journals/have a journal... motivation. I am already in the top 3 in strongest people in my gym... and thats sad really. How do i draw motivation for people quarter squatting, using horrible form on bench press, and people curlin for the girls. its impossible... which is why i am glad you made a journal as it gives me another place to draw some more motivation...

spirit3530 · 10-07-2006, 09:13 PM

sub'd

-NOTE-
Anyone found to be rating Doms thread with less than 5 will be flogged and beaten, then tarred and feathered in the town square and God willing flogged again.

young_squatter · 10-07-2006, 09:36 PM

I gave it a 5, just cause doms a huge man and he would probably hunt me down if I didnt.

ossizen · 10-07-2006, 10:32 PM

Heya, Dom.

Consider me subscribed.

khocha · 10-07-2006, 10:40 PM

About time brother... just about friggin time!

jwdjrs · 10-07-2006, 10:42 PM

I voted 5 stars, Good luck to you Dom

Tyrbolift · 10-07-2006, 11:32 PM

You better do some iso's

Kickbacks not required

ElSpaceBandito · 10-07-2006, 11:39 PM

ooooo a fellow aussie, count me in

good luck with ur big 800 goal

rockhuddy · 10-08-2006, 12:13 AM

That's a nice program template you're running- very simple. This is gonna be good.

ryuten · 10-08-2006, 12:37 AM

sweet. this is the first thread you made. :-P

AU stu. · 10-08-2006, 12:38 AM

*subscribed*

I'm glad to see you finally started one.

SDFlip · 10-08-2006, 01:48 AM

Quote:

Originally Posted by The Real Deal

First!!!

good luck on getting to 800lbs...if anyone can do it, its you.

25th!!!!!!......... first filipino

**TKD** · 10-08-2006, 03:41 AM

First Brit!!

Nice to see you decided to post up a journal mate!!

Needless to say I'll be following along! Look forward to the first workout!

*The title is very familar Dom lol, Didn't notice that at first

*

**scott_donald** · 10-08-2006, 05:37 AM

subscribing since everyone wlse is right now...

ad$ · 10-08-2006, 05:47 AM

nice! im looking forward to seeing some of your workouts. Did you have trouble finding the NEW THREAD button?

bts · 10-08-2006, 06:38 AM

Awsome job and good luck on the 800 deadlift. Brian

pali012 · 10-08-2006, 06:51 AM

Quote:

Originally Posted by dbcb314

this is the same reason i look at journals/have a journal... motivation. I am already in the top 3 in strongest people in my gym... and thats sad really. How do i draw motivation for people quarter squatting, using horrible form on bench press, and people curlin for the girls. its impossible... which is why i am glad you made a journal as it gives me another place to draw some more motivation...

x2

800's calling your name Dom