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  1. #1
    Registered User ADC53's Avatar
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    Aiming for the regional record deadlift

    I have been training since 2010, mainly for soccer. My aim is to compete in powerlifting and compete in amateur soccer as a goalkeeper.


    I'm kinda limited since I'm training at home with 207.5kg and only got 12.5kg dumbells, so focussing on OHP and lightweight dumbell bench press.

    Stats:

    Age: 32
    Height: 191cm
    Weight: 106kg

    Routine

    Monday

    Deadlift 5/3/1
    Front squat 5x5

    Tuesday

    OHP 5/3/1
    Barbell row 5X5
    Dumbell bench press 5X5
    Pull ups 5X5

    Thursday

    Deadlift 8 x 3 at 50-60% 1rm
    Front Squat 5x5

    Friday

    OHP 5/3/1
    Barbell row 5 x5
    Dumbell bench 5 x 5
    Pull ups. 5x5
    Last edited by ADC53; 01-23-2021 at 09:55 AM.
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  2. #2
    Registered User PhDPepper1111's Avatar
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    Good luck!
    Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
    If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.
    Why NOT?

    5'6", 202
    Age: 49

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
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  3. #3
    Registered User ADC53's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Good luck!
    Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
    If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.
    I got 407 pounds of weights but only got 12.5kg dumbells and will buy some more unless the lockdown ends and then I will join this strength gym that is like $30 for the month.
    Last edited by ADC53; 10-26-2020 at 09:21 AM.
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  4. #4
    Registered User ADC53's Avatar
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    I do not have microplates and the smallest increment I got is 11 pounds, so the 5/3/1 program is not exact.

    Deadlift:

    154 x 7, 220 x 5, 264, x 3, 330 x 1
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  5. #5
    Registered User ADC53's Avatar
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    OHP

    132 x 5

    Barbell row

    132 x 5 x 3

    Dumbell bench

    27 x 12 x 12 x 12

    Dumbell row

    27 x 12 x 12 x 12
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  6. #6
    Registered User ADC53's Avatar
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  7. #7
    Registered User ADC53's Avatar
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    Monday

    Deadlift

    70kg x 6, 120kg x 3, 150kg x 1, 170kg x 1, 180kg x 1

    Squat

    12.5kg x 12 x 12 x 12

    Tueday

    OHP

    40kg x 8, 50kg x 3, 55kg x 5 x 3

    Barbell row

    55kg x 5 x 5 x 5

    Dumbell Bench

    12.5kg x 12 x 12 x 12

    Dumbell row

    12.5kg x 12 x12 x 12

    Saturday

    OHP 40kg x 8, 50kg x 6 x 3

    Barbell row 50kg x 5 x5 x5
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  8. #8
    Registered User ADC53's Avatar
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    Increased my calories of late and eating 4 meals per day now, weigh about 108kg at about 20% bodyfat.

    Thursday

    SLDL

    70kg x 5, 100kg x 3, 120kg x 2 x 2

    Front squat

    50kg x 5 x 5 x 5

    Friday

    OHP

    20kg x 12, 40kg x 6, 50kg x 3, 60kg x 6

    Barbell row

    50kg x 8 x 8 x 8

    Dumbell bench

    12.5kg x 12 x 12 x 12

    Then did some isolation stuff with the 12.5kg dumbells.
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  9. #9
    Registered User ADC53's Avatar
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    Had a bad week and only started training again today.

    Stiff leg deadlift

    70kg x 6, 100kg x 5, 120kg x 3 x 3

    Dumbell Squat

    12.5kg x 12 x 12 x12
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  10. #10
    Registered User ADC53's Avatar
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    Had a bad week.

    Stiff leg deadlift

    70kg x 6. 100kg x 3, 120kg x 3 x 3
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  11. #11
    Registered User ADC53's Avatar
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    OHP

    20kg x 12, 40kg x 8, 55kg x 7

    Barbell row

    55kg x 5 x5 x5

    Then did some light dumbell work.
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  12. #12
    Registered User ADC53's Avatar
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    Ordered 20kg more and I will have 205kg, the aim is for 5 plates deadlift in the next few months.
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  13. #13
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    Todays session:

    Deadlift:

    50kg x 8, 70kg x 6, 100kg x 3, 120kg x 3, 150kg x 3

    Front squat

    50kg x 8 x8 x8
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  14. #14
    Registered User pandaboy89's Avatar
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    I’m the last natty king
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  15. #15
    Registered User ADC53's Avatar
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    Originally Posted by pandaboy89 View Post
    I’m the last natty king
    Nice to see another natty. What are your goals?
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  16. #16
    Registered User ADC53's Avatar
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    55kg strict press it too light now, can move to 60kg 3 x 5 now.

    OHP

    20KG X 12, 40kg x 8, 55kg x 5 x5 x5

    Barbell row

    40kg x8 x8 x8

    Then did some light dumbell work.
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  17. #17
    Registered User ADC53's Avatar
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    Short term goals:

    Deadlift:

    220kg/485lbs

    OHP

    90kg/198lbs

    Long term goals:

    Deadlift

    300kg/661lbs

    OHP

    120kg/264lbs
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  18. #18
    Registered User ADC53's Avatar
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    Stiff Leg Deadlift

    50kg x 6, 90kg x 3, 105kg x 3 x 3 x 3

    Front squat

    60kg x8 x8 x8
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  19. #19
    Registered User ADC53's Avatar
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    OHP

    20kg x8, 40kg x 8, 50kg x 3, 60kg x 3, 65kg x 4

    Barbell row

    60kg x 3 x 3 x 3

    Barbell curl

    40kg x 8

    Then did some light dumbell work.
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  20. #20
    Registered User ADC53's Avatar
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    Played football instead of my deadlift session on Thursday,

    OHP

    20kg x 8, 40kg x 8, 50kg x 3 , 60kg x5 x3

    Barbell row

    40kg x 12 x 12 x12

    Then did some light dumbell work.
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  21. #21
    Registered User ADC53's Avatar
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    Had some time off over Christmas

    Monday

    Deadlift 70kg x 6, 120kg x 3, 140kg x 3 150kg x 3, 120kg x 3

    Front squat 50kg x 12 x 12 x 12

    Friday

    OHP

    20kg x 12, 40kg x8, 60kg x 3 x 3 x3 - Can move upto 65kg 3 x 3

    Barbell row

    60kg x 6 x 6 x 6
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  22. #22
    Registered User ADC53's Avatar
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    I'm struggling with 5 reps on the deadlift and gonna end the 5/3/1. I will do 3 x 3 and move up 5kg increments for a while and then de-load every 3 weeks.
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    Decided to start the Coan Phillpi deadlift routine. Aiming for a 205kg deadlift in 8 weeks' time.

    Deadlift

    40kg x 8, 70kg x 5, 100kg x 3, 120kg x 3, 150kg x 2, 165kg x 2, 120kg x 3

    Front squat

    60kg x 8 x8 x8
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  24. #24
    Registered User ADC53's Avatar
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    Tuesday

    OHP

    20kg x 8, 40kg x 6, 50kg x3, 60kg x3 65kg x 3

    Thursday

    SLDL

    50kg x 5, 70kg x 5, 100kg x 3, 120kg x 3

    Front squat

    40kg x 12 x 12 x 12
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    Registered User ADC53's Avatar
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    Did a light session yesterday to mix things up.

    OHP

    40kg x12 x 12 x12

    Barbell row

    40kg x 12 x 12 x12

    Barbell curl

    40kg x8

    Then did some light stuff.
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    Registered User ADC53's Avatar
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    Was really busy on Monday and missed my deadlift session.

    Tuesday

    OHP

    20kg x 8, 40kg x 8, 50kg x 3, 65kg x 3

    Barbell row

    65kg x 3 x 3 x 3

    Then did some light work with the dumbells.
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  27. #27
    Registered User ADC53's Avatar
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    Deadlift

    70kg x 6, 100kg x 3, 120kg x 3, 140kg x 2, 160kg x 2, 175kg x2, 140kg x 3 x 3 x 3

    Front squat

    70kg x6 x6 x6
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  28. #28
    Registered User ADC53's Avatar
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    I've decided to aim for the East Midlands region deadlift record here in England. It is 260kg/573lbs in the 125kg weight class.
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    Going to buy a squat rack soon so I can do some heavy squats.

    Squat

    50kg x5 x5x 5

    SLDL

    70kg x6, 100kg x 5 x5 x5
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    Registered User ADC53's Avatar
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    I'm going to start adding push press and jump squats to my program, as well as playing soccer most days,

    OHP

    57.5kg x 5 +3 push press.

    Barbell row

    40kg x 8, 57.5kg x 5

    Then did some light dumbell work.
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