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  1. #271
    IFPA Pro Sporto1633's Avatar
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    Sporto's DUP Program

    Deadlifts
    535X1
    535X1
    535X1
    535X1
    535X1

    Tonight was dedicated to trying to nail down my form on these heavier deadlifts. I still have a tendancy to stand too far over the bar and use more back to lift the bar off the floor rather than leg drive. I can always tell when I do it correctly because the weight just shoots right off the floor. I'm getting better, but I still need some work. Since this is only 85% intensity, I can try to focus on certain aspects of form rather than just trying to muscle it up.

    BB Pendlay Rows
    255X15
    305X12
    315X10

    Grip feels like it is getting stronger...

    DB Shrugs SuperSet DB Rear Raises
    100X15 SS 25X10
    130X12 SS 25X10
    150X10 SS 30X8

    Boy, those rear delt raises are so much harder after shrugs lol

    Seated Rows SuperSet Reverse Pec Deck
    StackX12 SS 160X12
    Stack+30X10 SS 175X10
    Stack+50X10 SS 190X8

    Quick finish...not bad for a day less of rest. I felt much better than I thought I was going to, especially since I spent all day in a car driving. It was nothing a good pre-workout couldn't handle!

    Sporto
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  2. #272
    IFPA Pro Sporto1633's Avatar
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    Sporto's DUP Program

    Max Deadlift Day
    635 - PR!

    Chin-Ups
    BWX12
    BWX12
    BWX10

    HS Pull-Downs
    4ppsX12
    4ppsX10
    4ppsX8

    HS Preacher Curl
    90X10
    90X10
    90X8

    Well today was the big day for this round of deadlifts. I attempted 635 twice. The first time, I didn't get my leg drive going in the beginning. I used too much of my back, got it up to just past the knee, and didn't have enough to drive forward and lock it out. The 2 attempt I used much more leg drive in the beginning and had bough back to lock it out at the top. What a great feeling. I'm 40lbs away from my next goal!

    Sporto
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  3. #273
    Registered User robertfah's Avatar
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    Nice PR Tommy! Is that still with no belt?
    RDF

    The pain that greets me, is the stick that beats me...

    My Journey:
    http://forum.bodybuilding.com/showthread.php?t=151219463
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  4. #274
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by robertfah View Post
    Nice PR Tommy! Is that still with no belt?
    Thanks! Yes sir...no belt!

    Sporto
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  5. #275
    IFPA Pro Sporto1633's Avatar
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    Deadlifts with 555lbs (87.5%) - working on form...no wraps, belt, straps, etc.

    Sporto
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  6. #276
    Registered User jonnyboy44's Avatar
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    Originally Posted by Sporto1633 View Post


    Deadlifts with 555lbs (87.5%) - working on form...no wraps, belt, straps, etc.

    Sporto
    really smooth lifting
    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
    http://www.myfitnesspal.com/food/diary/jonthetrain
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  7. #277
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by jonnyboy44 View Post
    really smooth lifting
    Thank you!

    Sporto
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  8. #278
    IFPA Pro Sporto1633's Avatar
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    Sporto1633 is offline
    Just a quick update - I recently completed a block of DUP training and finished up testing on the big 3. My total ended up below:

    Bench: 375
    Squat: 550
    Deadlift: 650
    Total: 1575

    I didn't use a belt, wraps or straps...just chalk. I am very happy with where I am at considering everything I had to go through to get here. I'm going to try and maintain where I am at as best as I can during tax season, and then I will revisit these lifts with a vengeance in a few months and see if I can finally reach some all-time goals of mine!

    I hope everyone is doing well!

    Sporto
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  9. #279
    Derek Charlebois Beast's Avatar
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    Beast is offline
    Originally Posted by Sporto1633 View Post
    Just a quick update - I recently completed a block of DUP training and finished up testing on the big 3. My total ended up below:

    Bench: 375
    Squat: 550
    Deadlift: 650
    Total: 1575

    I didn't use a belt, wraps or straps...just chalk. I am very happy with where I am at considering everything I had to go through to get here. I'm going to try and maintain where I am at as best as I can during tax season, and then I will revisit these lifts with a vengeance in a few months and see if I can finally reach some all-time goals of mine!

    I hope everyone is doing well!

    Sporto
    That's a +10 gain on bench, +95 (!!!) on squats, and +15 on deadlifts, which are all great gains after this 4-week block. Awesome progress!
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  10. #280
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by Beast View Post
    That's a +10 gain on bench, +95 (!!!) on squats, and +15 on deadlifts, which are all great gains after this 4-week block. Awesome progress!
    I guess I'm not too old to make gains after all!

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  11. #281
    IFPA Pro Sporto1633's Avatar
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    A few new videos from some recent workouts!

    Chin-Ups: Bodyweight + 100lbs for 5 reps (okay, maybe 4.75 reps)



    Bench Press: 3rd set of 3 reps @ 85% (345lbs)



    Deadlift: 3rd set of 3 reps @ 80% (520lbs)



    The sub max sets are a part of my current DUP program, so they aren't PR's (yet).

    Enjoy!

    Sporto
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