11 weeks to Nationals

[I'D RATHER BE DEADLIFTING]

I figured I'd start a thread, sort of like what Freak is doing, to let you guys know what I am doing to prepare myself to pull big at the Deadlift Nationals on September 28th in Denver, Colorado. I will post all of my deadlift days and squat days. First, the split:

Tue- Deadlift day
Thu- DE bench
Sat- Squat day
Sun- ME bench

My best pulls to date are 460 conventional(meet) and 455 sumo(gym).

Today was my first of 10 deadlift sessions. It went quite well. Here it is:


7/16
Deadlift day
1.Sumo deads- 275 lbs 10x1
2.SLDL- 275x5, 295x5, 315x5
3.DB rows- 100 lbs 2x5
4.Shrugs(farmers)- 127.5's 2x15
5.Pull thrus- 3x15
6.Reverse hypers- 3 sets
7.Weighted situps- 3 sets

 

[Deciever]

ace

 

[solidj55]

Well Ill go ahead and wish you good luck with your training just in case I forget later. Keep us updated on how much your numbers are going up.

 

[powerlifterjay]

Good workout man. And i like the other exercise too. That was a excellent pic of exercises.

 

[Cubanito17]

Good luck on your journey to reaching a 500lb DEADLIFT. I'm sure that's what ur goin for right?

It looks like ur DL day is a combo of DE and ME dead. I say this b/c of sumo 10X1
then SLDL setsX5. Either way if it works for ya way to go.

 

[I'D RATHER BE DEADLIFTING]

7/20
Squat day
1.Box squats(11.5")- 225x1, 245x1, 275x1
2.Front squats- 135 lbs 2x5
3.Leg curls w/bands- 3 sets
4.Side bends- 85x8, 110 lbs 2x8
5.Reverse hypers- 3 sets
6.Standing abs- 3 sets

 

[Deciever]

looks pretty good. Are you still good morning-ing your squats?

 

[I'D RATHER BE DEADLIFTING]

Yes. The 275 off the box was a total goodmorning. The next three weeks I am squatting without the box though, so we'll see how that goes.

Also, the front squats bothe my shoulders. I tried a few grips, but they all feel weird. We'll have to see about those.

 

[Deciever]

one thing that i found helped staying up right, is push your chest out to a ridiculous amount. It will make your back feel real tight , but should help you stay up right.

 

[I'D RATHER BE DEADLIFTING]

7/23
Deadlift day
1.Sumo deads- 300 lbs 7x1, 365 lbs 2x1
2.SLDL- 295x5, 315x5, 345x5, 365x2
3.DB rows- 80 lbs 2x10
4.Shrugs(farmers)- 157.5's 2x7
5.Pull thrus- 3 sets
6.Reverse hypers- 3 sets
7.Standing abs- 4 sets


Good session. I tried on my deadlift suit and wore the bottoms for the speed sets and the put the straps up for the two heavier singles. The thing is so freakin tight it was damn near impossble to get down to the bar with the straps up. It was hard to take in a lot of air and quite uncomfortable. I don't know how people use these tight-ass suits. I'll have to see what I'm going to do with this thing.

SLDL-I did these a bit different. Instead of taking it off the rack and steppin back, I did them off the rack with the pins set low on the shin. It's a bit tough to stiff-leg the first one up, but I think I like it this way better. Closer to a real deadlift. Next week I'll work up to 385 for a double.

Shrugs were heavy as fook, but I got a good ROM.